Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Chicken and Pasta Gratin with Broccoli
- Ingredients
- 500 grams Broccoli
- salt
- 4 Chicken breasts (each about 120 grams)
- freshly ground peppers
- 1 Tbsp vegetable oil
- 400 grams Fusilli
- 4 Tbsps butter (and butter for the pan)
- 2 Tbsps Pastry flour
- 400 milliliters milk
- 60 grams grated Parmesan
- 1 Tbsp finely chopped Sage
- 2 slices Toast
Blanch broccoli in boiling salted water for 3-4 minutes until al dente. Drain. Rinse chicken breasts and pat dry. Cut into strips or cubes, season with salt and pepper. Heat oil in a pan and saute chicken for 1-2 minutes. Remove from pan. Cook pasta in boiling salted water until very al dente, drain well.
Heat 2 tablespoons of butter with flour until foamy. Add milk and simmer for about 10 minutes or until creamy, whisking. Remove from heat, add Parmesan and season with salt and pepper.
Butter baking dish.
Arrange broccoli with chicken, sage and pasta in the dish and pour milk cream on top. Cut off crust from bread and crumble. Melt remaining butter, add breadcrumbs and sprinkle on gratin.
Bake in preheted oven at 180°C (approximately 350°F) for about 25 minutes or until golden brown. Remove from oven and serve.
(Percentage of daily recommendation)
| Calorie | 897 cal. | (43 %) | ||
| Protein | 74 g | (76 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 89 g | (59 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.4 g | (31 %) |
Healthy, because
It is not only the wholemeal pasta that provides power here: broccoli is bursting with secondary plant substances such as glucosinolates (sulphur compounds) and beta-carotene. These can render free radicals harmless and thus protect our body cells. In addition, cabbage provides a lot of defensive vitamin C and a good portion of calcium.
Even smarter
If time is a little short, you can also simply fall back on frozen broccoli. The gratin does not only taste good with the green power vegetables. How about a mix of peppers, eggplant, dried tomatoes and olives?