Chicken Parmesan Casserole

INGREDIENTS:

8 ounces of whole wheat rotini

4 Tablespoons extra-virgin olive oil, divided

1 cup chopped onion

1 (28 ounce) can of no-salt-added tomatoes

1 teaspoon garlic powder

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/4 teaspoon crushed red pepper

2 cups shredded cooked chicken

1 cup mozzarella cheese

1/2 cup panko breadcrumbs

1/4 cup grated Parmesan cheese

2 Tablespoons chopped parsley

DIRECTIONS:

Preheat ove to 400 degrees

Lightly coat an 8 inch-square baking dish with cooking spray.

Bring a large saucepan of water to a boil. add the rotini and cook accordingly to package directions. Drain

Meanwhile, heat 2 tablespoons oil in a large skillet over medium heat. Add the onion and cook, stirring until starting to soften, about 3 minutes. Add tomatoes, garlic powder, basil, oregano, salt and crushed red pepper; bring to a simmer. Cook, stirring, until thickened, about 5 minutes. Stir in the chicken and the cooked rotini. Transfer to the prepared baking dish and top with mozzarella.

Stir panko, Parmesan, parsley and the remaining 2 tablespoons of olive oil in a small bowl. Sprinkle over the casserole. Bake until hot and the topping is golden, 25-30 minutes.

Nutrition: 1 cup is 442 calories