Chicken and Broccoli Casserole

• 분량: 4 servings
• 활동 시간: 10 minutes
• 총 시간: 1 hour

재료

1 cup uncooked quinoa (rinsed)

16 ounces frozen broccoli florets

1 tablespoon olive oil

2 to 3 boneless skinless chicken breasts (cut into 1-inch cubes)

salt and freshly ground black pepper (to taste)

1 cup chicken broth

½ cup all purpose flour

2 cups 1% milk

½ teaspoon garlic powder

¼ teaspoon cayenne pepper (or to taste)

¼ teaspoon chili powder (or to taste)

salt and fresh ground black pepper (to taste)

½ cup reduced fat shredded cheddar cheese

¼ cup shredded parmesan cheese

freshly chopped parsley (for garnish)

방향

Preheat oven to 375˚F.

Grease a casserole dish with cooking spray and layer the quinoa on the bottom of the casserole dish. Top with the frozen broccoli and set aside.

Heat the olive oil in a frying pan. Add the chicken pieces to the pan and cook for 2 minutes or until browned on all sides. Transfer the browned chicken to the casserole dish. Set aside.

Place a saucepan over high heat; add chicken broth and flour and whisk and cook until smooth, about 1 minute.

Whisk in the milk, garlic powder, cayenne pepper, chili powder, salt, and pepper; continue to cook for 3 to 4 minutes or until thickened.

Pour the sauce over the chicken mixture in the casserole dish; mix and stir to combine.

Sprinkle the shredded cheeses over the top and cover the casserole dish with foil.

Bake for 35 to 40 minutes or until the casserole is bubbly and the quinoa is thoroughly cooked.

Remove from oven and let stand for 7 to 8 minutes.

Garnish with parsley and serve.

영양 정보

• 칼로리: 410 kcal
• 지방 전체: 11 g
• 포화 지방: 3 g
• 콜레스테롤: 50 mg
• 나트륨: 322 mg
• 탄수화물 전체: 46 g
• 식이섬유: 3 g
• 총 당류: 6 g
• 단백질: 29 g