- **Fresh broccoli florets** (or frozen broccoli for a budget-friendly choice)
- **Olive oil** (or avocado oil for a healthy fat alternative)
- **Garlic cloves** (minced for flavor)
- **Low-fat milk** (or unsweetened almond milk for a dairy-free option)
- **Whole wheat flour** (or cornstarch for thickening, gluten-free)
- **Low-fat shredded cheddar cheese** (or a dairy-free cheese alternative)
- **Parmesan cheese** (grated for added flavor)
- **Plain Greek yogurt** (or sour cream for creaminess)
- **Dijon mustard** (for a tangy kick)
- **Italian seasoning** (or a mix of dried oregano, basil, and thyme)
- **Salt and black pepper** (to taste)
- **Crushed red pepper flakes** (optional, for a spicy twist)
- **Whole grain breadcrumbs** (or panko for a crispy topping)
- **Fresh parsley** (chopped, for garnish and added freshness)
This **healthy chicken and broccoli pasta bake** is packed with protein, fiber, and nutrients, making it a perfect **family-friendly dinner** or **meal prep idea**. It’s also customizable for **gluten-free**, **dairy-free**, or **low-carb diets**.
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Steps
# Healthy Chicken and Broccoli Pasta Bake: A Step-by-Step Guide
Looking for a **nutritious and delicious dinner idea**? This **healthy chicken and broccoli pasta bake** is packed with protein, fiber, and flavor. Perfect for meal prep or family dinners, this recipe is easy to make and uses wholesome ingredients. Follow these detailed steps to create a **low-calorie, high-protein pasta bake** that everyone will love.
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## Ingredients for Chicken and Broccoli Pasta Bake
- 2 cups whole wheat pasta (penne or fusilli work well)
- 2 cups cooked chicken breast, shredded or diced
- 2 cups broccoli florets, steamed or blanched
- 1 cup low-fat milk or unsweetened almond milk
- 1 cup low-sodium chicken broth
- 1 cup shredded low-fat mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- 1/2 teaspoon paprika
- Salt and pepper to taste
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## Step-by-Step Instructions
### 1. **Cook the Pasta**
- Bring a large pot of salted water to a boil. Add the **whole wheat pasta** and cook according to package instructions until al dente. Drain and set aside.
### 2. **Prepare the Sauce**
- In a saucepan, heat **1 tablespoon of olive oil** over medium heat. Add the **minced garlic** and sauté for 1-2 minutes until fragrant.
- Pour in the **low-fat milk** and **chicken broth**, stirring constantly. Add **Italian seasoning**, **paprika**, **salt**, and **pepper**. Simmer for 5 minutes until slightly thickened.
### 3. **Combine Ingredients**
- In a large mixing bowl, combine the cooked pasta, **shredded chicken**, and **steamed broccoli**. Pour the sauce over the mixture and toss to coat evenly.
### 4. **Assemble the Bake**
- Transfer the mixture to a greased baking dish. Sprinkle **low-fat mozzarella cheese** and **grated Parmesan cheese** evenly over the top.
### 5. **Bake to Perfection**
- Preheat your oven to 375°F (190°C). Bake the pasta for 20-25 minutes, or until the cheese is melted and golden brown.
### 6. **Serve and Enjoy**
- Let the pasta bake cool for 5 minutes before serving. Garnish with fresh parsley or basil for added flavor.
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## Tips for a Healthier Pasta Bake
- Use **whole wheat pasta** for extra fiber and nutrients.
- Opt for **low-fat cheese** to reduce calories without sacrificing flavor.
- Add extra veggies like spinach, zucchini, or bell peppers for more vitamins.
- Swap chicken for turkey or tofu for a different protein option.
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This **healthy chicken and broccoli pasta bake** is a crowd-pleaser that’s both **nutritious and satisfying**. Perfect for busy weeknights or meal prep, it’s a great way to enjoy comfort food without the guilt. Try this recipe today and enjoy a **balanced, protein-packed meal**!
**Keywords**: healthy pasta bake, chicken and broccoli pasta, low-calorie dinner, high-protein meal, easy pasta recipe, nutritious family dinner, whole wheat pasta bake.