*Cheesy Chicken and Broccoli Quinoa Bake

• 分量: 5 servings
• 調理時間: 20 minutes
• 総時間: 1 hour

材料

2 Tbsp. butter

1 Tbsp. extra-virgin olive oil

1/2 cup chopped yellow onion or shallots

3 garlic cloves, minced

3 Tbsp. all-purpose flour

2 cups lower-sodium chicken broth

1 cup whole milk

1 tsp. poultry seasoning

1 tsp. kosher salt, divided

1 tsp. black pepper, divided

1 cup shredded sharp cheddar cheese, divided

1 cup dry (uncooked) quinoa

1 lb. boneless skinless chicken breasts

4 cups broccoli florets

手順

Preheat oven to 375ºF.Heat butter and oil in a medium saucepan over medium heat. Add onion and garlic; cook 3 to 5 minutes, until soft. Stir in flour and cook 2 full minutes to remove raw flour taste.Slowly whisk in broth and milk; increase heat to bring mixture to a simmer. Simmer for 5 minutes, whisking often, until sauce slightly thickens. Whisk in poultry seasoning, 1/2 tsp. salt, 1/2 tsp. black pepper, and 1/2 cup of the shredded cheese. Remove from heat.

Cut chicken into small bite-sized pieces, and season with remaining 1/2 tsp. each of salt and black pepper.Grease a 4-quart baking dish with cooking spray. Add quinoa, chicken, and broccoli to dish. Pour cheese sauce overtop and carefully stir, making sure all components are mostly submerged in sauce.

Bake for 45 minutes, stirring once halfway through, until the quinoa and chicken are cooked through. (If the quinoa and/or chicken are not cooked through at this point, stir and bake for another 5 to 10 minutes.)Remove from oven, stir again, and top with remaining 1/2 cup shredded cheese. Broil for 3 to 5 minutes, until the cheesy is bubbly and golden. Serve with toppings of choice (I love adding a few dashes of hot sauce.)

栄養

• サービングサイズ: 1.5 cups
• カロリー: 400 kcal
• 脂肪総量: 16 g
• 飽和脂肪: 6 g
• コレステロール: 77 mg
• ナトリウム: 790 mg
• 炭水化物総量: 32 g
• 食物繊維: 5 g
• 糖質総量: 5 g
• タンパク質: 31 g