DRIED BROCCOLI SNACKS RECIPES

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HEALTHY CHICKEN BROCCOLI CASSEROLE | RECIPES TO NOURISH



Healthy Chicken Broccoli Casserole | Recipes to Nourish image

This Healthy Chicken Broccoli Casserole is a delicious comforting classic. It's so easy to make, packed with protein, loaded with broccoli and full of vibrant herby aromatics. It has a special real food secret ingredient too and bakes up beautifully in less than an hour.

Provided by Emily Sunwell-Vidaurri

Total Time 1 hours 15 minutes

Prep Time 15 minutes

Cook Time 1 hours

Yield 8

Number Of Ingredients 16

2 cooked skinless chicken breast, preferably organic, shredded or cubed
3 cups broccoli florets
3 tablespoons grass-fed butter, ghee or avocado oil
1 yellow onion, diced
5 fresh garlic cloves, minced
2 carrots, peeled and diced
1 cup Nancy's Organic Whole Milk Yogurt
1/2 cup Nancy's Organic Cultured Sour Cream {my favorite sour cream!}
2 cups cheddar cheese, preferably organic, shredded
1 tablespoon dried onion flakes
1 tablespoon dried dill
1 teaspoon Celtic sea salt (<-- salt)
1/2 teaspoon dried thyme
1/2 teaspoon garlic powder
Juice and zest of 1/2 lemon
1/2 to 1 cup cooked white rice – optional (<--this use)

Steps:

  • Grease a 9x13 casserole dish with healthy fat of choice and set aside.
  • In a small saucepan, add a steamer basket, broccoli and enough water to steam the broccoli {usually about 1/2 cup to 1 cup water depending on the size of your pan}. Cover with a lid, bring water to a boil and steam the broccoli for 2-3 minutes. Remove from heat and carefully remove the steamer basket with broccoli. Set aside.
  • While the broccoli is steaming, add healthy fat of choice to a saucepan and turn the stovetop to medium-high heat. Add the onion, garlic and carrots, stirring occasionally for about 5-7 minutes. Remove from heat.
  • In a large mixing bowl, add cooked chicken, steamed broccoli, onion-carrot mixture, yogurt, sour cream, 1 1/2 cups shredded cheese, onion flakes, dill, sea salt, thyme, garlic powder, lemon juice, lemon zest, and optional cooked rice. Stir until fully combined and evenly distributed. Pour mixture into greased casserole dish. Sprinkle remaining 1/2 cup shredded cheese over the top of the casserole. Bake at 375 degrees F for 40-50 minutes, or until the cheesy top is lightly golden brown. Let sit for 5 minutes before serving.

Nutrition Facts : Calories 194 calories, CarbohydrateContent 11 grams carbohydrates, CholesterolContent 41 milligrams cholesterol, FatContent 14 grams fat, FiberContent 2 grams fiber, ProteinContent 7 grams protein, SaturatedFatContent 8 grams saturated fat, ServingSize 1, SodiumContent 205 grams sodium, SugarContent 6 grams sugar, TransFatContent 0 grams trans fat, UnsaturatedFatContent 4 grams unsaturated fat

BROCCOLI PESTO PASTA RECIPE | BBC GOOD FOOD



Broccoli pesto pasta recipe | BBC Good Food image

A new delicious version of the Italian favourite, pesto pasta, with broccoli

Provided by Good Food team

Categories     Dinner, Main course, Pasta, Supper

Total Time 20 minutes

Cook Time 15 minutes

Yield 4

Number Of Ingredients 8

400g penne, farfalle or conchiglie pasta
250g broccoli, cut into florets
1 garlic clove, peeled
1 large lemon
½ tsp dried chilli flakes
3 tbsp pine nuts
5 tbsp extra-virgin olive oil
3 tbsp parmesan (or vegetarian alternative), grated

Steps:

  • Tip the pasta into a large pan of boiling salted water and cook according to pack instructions. Meanwhile, bring a smaller pan of salted water to the boil, add the broccoli and boil for 4 minutes.
  • Drain the broccoli and return it to the pan. Lightly mash the broccoli with a potato masher or fork. Finely grate the garlic and zest the lemon, then mix into the broccoli with the chilli flakes and pine nuts. Cut the lemon in half and keep for later.
  • Drain the pasta and return it to the pan. Stir in the broccoli pesto and squeeze over the juice of 1⁄2 lemon. Pour in the olive oil and generously season with salt and pepper. Spoon in the grated Parmesan, toss the pasta well and serve.

Nutrition Facts : Calories 604 calories, FatContent 26 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 79 grams carbohydrates, FiberContent 5 grams fiber, ProteinContent 19 grams protein, SodiumContent 0.47 milligram of sodium

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