dish
Chicken and Broccoli Casserole

6
Serves
381
Calories
14
Nutrients
12
Vitamins

Ingredients

2 cups low-sodium chicken broth
1 cup dry white wine
1 pound boneless, skinless chicken breasts
3 cups broccoli florets
2 tablespoons olive oil
2/3 cup flour
1/8 cup grated Gruyere cheese
1/4 cup freshly grated Parmesan cheese
1/2 teaspoon ground nutmeg
1/2 pound yolk-free egg noodles

Cooking Instructions

1. Preheat the oven to 350ºF.

2. In a large saucepan, heat the chicken broth, white wine and a generous pinch of salt over medium heat. Add the chicken breasts and poach them over low heat for 10 minutes or until the chicken breasts are cooked through. Remove the chicken from the liquid and set aside. When the chicken is cool enough to handle, cut it into strips.

3. Bring the poaching liquid to a boil, add the broccoli florets and cook for 2 minutes. Remove the broccoli and set aside. Reserve the cooking liquid.

4. In a separate saucepan, heat the olive oil over medium heat. Whisk in the flour and cook for 3 minutes. Whisk in the cooking liquid and simmer for 5 minutes. Stir in the cheeses. Add the nutmeg and season with salt and pepper.

5. Meanwhile, cook the noodles in a large pot of salted water until they are al dente, drain and put them in a large casserole dish.

6. Add the chicken and broccoli to the casserole dish and pour in the sauce. Bake the casserole in the oven for 20 minutes. Let the casserole stand at room temperature for 5 minutes before serving.

Serving Size: about 2 cups

Nutrition Information

Number of Servings: 6
Serving Size
0
Calories
381
Protein
28 g
Total Carbohydrate
41 g
Dietary Fiber
3 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
3 g
Total Fat
10 g
Saturated Fat
3 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
54 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
29 %
Percent Calories from Carbohydrate
43 %
Percent Calories from Fat
23 %
Vitamin A
111 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
8 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
41 mg
Vitamin D
0 IU
Folate
41 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
202 mg
Iron
2 mg
Phosphorus
294 mg
Potassium
389 mg
Sodium
203 mg
Zinc
2 mg