Chicken & Broccoli Casserole

12 35 470
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 3
Chicken & Broccoli Casserole
Health Rating

Ingredients


2 tbsp All-purpose white flour
1/4 tsp Black pepper
2 breast Chicken breast, boneless, skinless (cut into cubes)
1 tbsp Extra virgin olive oil
1/2 cup Greek yogurt, plain, fat-free
1 1/2 cup Milk, fat-free (skimmed)
2 spray (about 1/3 second) Olive oil cooking spray
1/4 tsp Salt
1 package, sliced (8 oz) White mushrooms
1 small Yellow onion (chopped)
1 cup, shredded Mozzarella cheese, partially skimmed
2 head Broccoli, raw

Instructions


Preheat oven to 350┬║ F. Spray an 8-inch square casserole dish with cooking spray. Cook broccoli in microwave according to directions; set aside.

Heat olive oil over medium-high heat, add chicken and cook for about 10 mins in oven-ready deep pan.

In the meantime, steam cut up broccoli in pan with small amount of water.

Add onion and mushrooms to chicken and saute for about 5 mins. Add steamed broccoli back in.

Add flour, stir to combine and cook for 1 min. Add milk and cook for 2 mins.

Sprinkle flour over chicken and mushroom mixture and stir constantly, cooking for one minute. Stir in milk. Bring to a boil and cook for 3 minutes, or until thick and bubbly.

Add yogurt, salt and pepper; stirring lightly to combine.

Sprinkle top with cheese and bake for 20 minutes, or until cheese melts and bubbles around the edges.

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 470
Calories from fat 131
Calories from saturated fat 49
Total Fat 14.5 g
Saturated Fat 5.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 6.1 g
Cholesterol 118 mg
Sodium 645 mg
Potassium 1308 mg
Total Carbohydrate 26.0 g
Dietary Fiber 4.7 g
Sugars 12.0 g
Protein 59 g

Dietary servings

Per Portion


Grain 0.3
Meat 1.7
Milk 0.5
Milk Alternative 1.0
Vegetables 2.5

Energy sources


Pygal22%436.18145105789813127.5929747205159828%447.4577582590755251.120525217251250%292.25003581648593195.079282986787522%28%50%CarbohydratesFatProtein
Main