Chicken and Broccoli Casserole
Chicken and broccoli casserole - Gratinee goodness with a pop of green
Healthy, because
Even smarter
Nutritional values
Cheese and broccoli convince with a lot of calcium, which is needed to build bones and helps determine their strength for a lifetime.
Instead of broccoli florets you can use cauliflower. The cheddar cheese can be replaced with other varieties, such as Gouda or butter cheese.
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 292 μg | (487 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 147 mg | (155 %) | ||
| Potassium | 785 mg | (20 %) | ||
| Calcium | 317 mg | (32 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 14.4 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 102 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 20 ozs Chicken broth
- 24 ozs Whipped cream
- 1 Tbsp Whole Grain Spelt Flour
- 3 ½ ozs Cheddar cheese
- salt
- peppers
- 2 carrots
- 22 ozs broccoli florets
- 1 shallot
- 1 small garlic clove
- 1 Tbsp butter
- 18 ozs Chicken breasts
- 4 sprigs parsley
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Preparation steps
For the sauce, boil broth in a pot and add cream. Mix flour with 2-3 tablespoons cold water. Pour flour mix to broth and bring to a boil until it binds slightly. Let everything boil for 15 minutes at low heat while stirring. In the meantime, grate cheese. Mix cheese into the sauce and season with salt and pepper.
Clean carrots, peel and cut into 1/8-inch thin slices. Cook in boiling salted water for 5 minutes. Meanwhile, wash broccoli florets and add to carrots for the last 2 minutes. Drain, rinse and drain.
Peel and chop shallot and garlic. Rinse chicken, pat dry and cut into small pieces. Melt butter in a frying pan. Saute shallot and garlic in it for 4 minutes over medium heat. Add meat and sauté for 4 minutes.
Place chicken with vegetables in a baking dish (approx. 10"x12"). Spread the sauce over it, mix everything and smooth it down a bit. Bake the casserole in a preheated oven at 180 °C / 350 °F for 25-30 minutes. Meanwhile, wash the parsley, shake dry and chop. To serve, sprinkle casserole with parsley.
