This rich and creamy casserole featuring whole-wheat penne is a comforting and satisfying dish that is both simple and straightforward to prepare. The flavors are kept minimal, allowing the ingredients to shine. A basic sauce is created with sautéed aromatics, flour for thickening, milk, Parmesan cheese, and lemon juice for creaminess, savory notes, and a touch of brightness. Sliced chicken adds heartiness, while frozen spinach provides a convenient way to incorporate vegetables. To maintain the perfect texture, the pasta is slightly undercooked and finishes cooking in the sauce as the casserole bakes in the oven. The addition of pasta cooking water keeps the dish moist. A golden crown of shredded mozzarella on top completes the casserole, adding a bubbling and irresistible appeal. Ensure to squeeze the spinach thoroughly to remove excess moisture.
INGREDIENTS:
12 ounces boneless, skinless chicken breasts, trimmed and sliced thin
Salt and pepper
1 1/2 tablespoons olive oil
1 onion, chopped fine
3 garlic cloves, minced
1/4 teaspoon red pepper flakes
2 tablespoons all-purpose flour
4 cups 1 percent low-fat milk
1 bay leaf
1 ounce Parmesan cheese, grated (1/2 cup)
2 teaspoons lemon juice
10 ounces frozen spinach, thawed, squeezed dry, and chopped coarsely
8 ounces (2 1/2 cups) whole-wheat penne
2 ounces part-skim mozzarella cheese, shredded (1/2 cup)
PREPARATIONS:
Adjust the oven rack to the middle position and preheat the oven to 425 degrees Fahrenheit. Grease an 8-inch square baking dish with vegetable oil spray.
Pat the chicken dry with paper towels and season with salt and pepper. Heat 1 1/2 teaspoons of olive oil in a 12-inch nonstick skillet over high heat until just smoking. Add the chicken in a single layer and cook without stirring until it begins to brown about 1 minute. Stir the chicken and continue to cook until it is nearly cooked through about 2 minutes. Transfer the chicken to a bowl.
Add the remaining 1 tablespoon of oil and the chopped onion to the now-empty skillet. Cook over medium heat until the onion is softened, approximately 5 minutes. Stir in the minced garlic and red pepper flakes and cook until fragrant, about 30 seconds. Stir in the flour and cook for 1 minute.
Slowly whisk in the milk, add the bay leaf, and simmer the mixture, stirring occasionally, until slightly thickened, about 10 minutes.
Return the cooked chicken with any accumulated juices to the skillet and simmer until the chicken is cooked through about 1 minute. Remove the bay leaf and stir in the grated Parmesan cheese and lemon juice. Add the spinach, breaking up any clumps. Season with salt and pepper to taste.
Meanwhile, bring 4 quarts of water to a boil in a large pot. Add the whole-wheat penne and 1 tablespoon of salt. Cook, stirring often, until the pasta is nearly al dente. Reserve 1/4 cup of the cooking water, then drain the pasta and return it to the pot. Stir in the chicken-spinach mixture and the reserved cooking water, tossing to combine.
Transfer the mixture to the prepared baking dish and sprinkle the shredded mozzarella on top. Bake until the sauce is bubbling and the cheese is lightly browned about 15 minutes. Let the casserole cool for 10 to 15 minutes before serving.
SPECIAL INSTRUCTIONS:
Ensure that the spinach is thoroughly squeezed to remove excess moisture.
TIPS:
Feel free to customize the casserole by adding your favorite herbs or spices for extra flavor.
Serve the casserole with a side salad or steamed vegetables for a complete meal.
NUTRITIONAL INFORMATION PER SERVING:
Calories: 450
Fat: 13g
Saturated Fat: 4g
Cholesterol: 60mg
Carbohydrates: 52g
Protein: 33g
Fiber: 7g
Sodium: 580mg
This whole-wheat penne casserole with creamy sauce, chicken, and spinach is a delightful and satisfying dish. The simplicity of the flavors allows the ingredients to shine, resulting in a rich and comforting casserole. The sautéed aromatics, milk, Parmesan cheese, and lemon juice create a creamy sauce with savory and bright notes. Sliced chicken adds heartiness, while the spinach provides a nutritious and convenient way to incorporate vegetables. The undercooked pasta finishes cooking in the oven, allowing it to absorb the flavors of the sauce while maintaining the perfect texture. Topped with shredded mozzarella, the casserole develops a golden, bubbling crown that adds an irresistible appeal. This dish is a wonderful choice for a comforting weeknight dinner or for entertaining guests. Customize it with your favorite herbs or spices for an extra touch of flavor. Serve with a side salad or steamed vegetables to complete the meal. Enjoy this delicious and satisfying casserole with its blend of creamy, savory,
