Low-Calorie Stovetop Pasta Casserole
This low-calorie no-bake pasta casserole recipe is a great way to eat healthier without sacrificing the flavour of a delicious pasta casserole.
Equipment
Large non-stick skillet with lid (12-inch / 30cm)
Medium saucepan for boiling pasta
Steamer basket or small saucepan for beans
Box grater for mozzarella
Instant-read thermometer
Ingredients
- 2.8 oz whole grain pasta - 80g / about ¾ cup, penne or fusilli
- 7 oz yellow beans - 200g, trimmed and cut into 2-inch pieces
3.5 oz cherry tomatoes - 100g / about ⅔ cup, halved
3.5 oz Mozzarella cheese - low-fat ; 100g, grated
3.5 oz ground chicken - 100g, minced chicken
½ medium yellow onion - diced
2 cloves garlic - minced
1 tsp olive oil
1 tbsp basil - fresh ; chopped, or substitute 1 teaspoon dried basil
1 pinch salt - to taste
1 pinch ground black pepper - freshly ground ; to taste
Instructions
- Cook the pasta in a medium saucepan of salted boiling water according to package instructions. Drain and set aside.2.8 oz whole grain pasta, 1 pinch salt
- While the pasta cooks, steam the yellow beans for 3-4 minutes until tender-crisp. Skip this step if using frozen beans — they will soften during the simmer. Set aside.7 oz yellow beans
- Heat 1 teaspoon of olive oil in a large non-stick skillet over medium heat. Add the diced onion and minced garlic and cook, stirring constantly, for 2-3 minutes until the onion is translucent and fragrant.1 tsp olive oil, ½ medium yellow onion, 2 cloves garlic
- Add the ground chicken to the skillet, breaking it up with a wooden spoon. Cook for 5-6 minutes over medium heat until fully browned and cooked through — an instant-read thermometer should read 165°F / 74°C. Turn off the heat.3.5 oz ground chicken
- Add the cooked pasta, steamed yellow beans, and halved cherry tomatoes to the skillet with the chicken. Scatter the grated low-fat mozzarella over the top, then add the basil, salt, and pepper. Gently fold everything together. Cover the pan, return to low heat, and simmer for 12-15 minutes until the cheese has fully melted and the casserole is heated through. Remove the lid and serve immediately.2.8 oz whole grain pasta, 7 oz yellow beans, 3.5 oz cherry tomatoes, 3.5 oz Mozzarella cheese, 1 tbsp basil, 1 pinch salt, 1 pinch ground black pepper
Notes
Storage: Refrigerate leftovers in an airtight container for up to 3 days. This recipe does not freeze well — the pasta turns mushy and the mozzarella becomes grainy after thawing.
Reheating: Reheat in a covered pan over low heat with a splash of water for about 5 minutes. Microwave works but tends to dry out the chicken.
Make-Ahead: Brown the ground chicken with onion and garlic up to 2 days ahead and refrigerate separately. Final assembly and simmer takes about 20 minutes.
Substitution: Ground turkey works as a direct 1:1 swap for the chicken — same internal temperature target of 165°F / 74°C.
Pro Tip: Use an instant-read thermometer to confirm the ground chicken reaches 165°F / 74°C before turning off the heat and adding the remaining ingredients. This removes all guesswork and prevents undercooking.
Nutrition
Serving: 1servingCalories: 408kcalCarbohydrates: 39gProtein: 29gFat: 15gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 0.03gCholesterol: 74mgSodium: 369mgPotassium: 672mgFiber: 5gSugar: 4gVitamin A: 535IUVitamin C: 35mgCalcium: 455mgIron: 2mg
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