HEALTHY CHICKEN BROCCOLI CASSEROLE | RECIPES TO NOURISH
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
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
PIRI-PIRI CHICKEN WITH SMASHED SWEET POTATOES & BROCCOLI ...
Serve up an easy one-pan traybake of piri-piri chicken with sweet potatoes and broccoli. As well as being simple to make, it delivers three of your 5-a-day
Provided by Cassie Best
Categories Dinner, Main course, Supper
Total Time 1 hours 15 minutes
Prep Time 20 minutes
Cook Time 55 minutes
Yield Serves 2 adults, 2 children
Number Of Ingredients 6
Steps:
- Heat the oven to 180C/160C fan/gas 4. Toss the sweet potatoes with a generous drizzle of oil and some seasoning, and tip into a very large roasting tin. Push the potatoes to one end of the tin, then, in the other end, toss the chicken with the onions, spice mix, a drizzle of oil and some seasoning. Roast for 40 mins, stirring everything halfway through. Add the broccoli to the tin, drizzle with a little oil and season, then roast for 10-15 mins more.
- Remove the chicken, onions and broccoli from the tin. Roughly mash the potatoes using a fork, making sure you incorporate all the chicken juices and spices from the pan. Spread the mash over the base of the tin, then top with the broccoli, chicken and onions and serve from the tin in the middle of the table.
Nutrition Facts : Calories 662 calories, FatContent 23 grams fat, SaturatedFatContent 6 grams saturated fat, CarbohydrateContent 74 grams carbohydrates, SugarContent 40 grams sugar, FiberContent 15 grams fiber, ProteinContent 32 grams protein, SodiumContent 2.1 milligram of sodium
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- Meanwhile, cook the broccoli until tender, then drain. Heat the chicken base with the stock in a pan until it is just beginning to bubble, then stir in the tarragon (if using) and the mustard. Fold in the broccoli and peas. Tip the chicken mixture into a dish and arrange the potato slices on top, then dot the butter over. Bake for 30-35 mins or until golden.
HEALTHY CHICKEN BROCCOLI CASSEROLE | RECIPES TO NOURISH
From recipestonourish.com
Reviews 4.6
Total Time 1 hours 15 minutes
Cuisine American
Calories 194 calories per serving
- 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.
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