Recipes for the Weekly Menu #4 Zesty Chicken-Noodle Casserole

This recipe was taken from the WW New Complete Cookbook

Zesty Chicken-Noodle Casserole

You will need:
6 oz. wide noodles
1 TBSP olive oil
4 tsp all-purpose flour
2 cups fat free milk
1 TBSP grated Parmesan cheese
2 cups cubed cooked chicken breast
1 red onion, chopped (I would only use 1/4-1/2 of the onion unless you REALLY like onion)
2 TBSP chopped canned green chilies (This is good with or without so if you don't have them, don't worry)
1 TBSP Dijon mustard
4 tsp seasoned dried bread crumbs

Directions:
1. Cook the noodles according to package directions; drain.  Preheat the oven to 375 degrees; spray a 2-quart casserole with nonstick cooking spray.
2. In a medium saucepan over medium heat, heat the oil.  Sprinkle with the flour; cook, whisking constantly, 2 minutes.  Whisk in the milk and cheese; cook, whisking constantly, until thickened, 2-3 minutes.  Remove from the heat.  Stir in the noodles, chicken, onion, chilies, and mustard.  Transfer to the casserole; sprinkle with the bread crumbs.  Bake until browned and bubbling, 20-25 minutes.
Nutritionals:  Makes 4 servings.  1 Serving is one generous cup.
414 calories, 9g fat, 48g carbs, 2g fiber and 35g protein.  This works out to 10.5 WW points.
I would serve this with a veggie and salad.