Chicken Casserole
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(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
279
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 279 cal. | (13 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.3 g | (1 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 3.7 μg | (6 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.6 mg | (163 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 18 μg | (6 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 428 mg | (11 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 100 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 garlic clove
- 1 shallot
- 500 grams Chicken breasts
- 3 Tbsps lemon juice
- 2 Tbsps olive oil
- salt
- peppers
- 2 green, small chili peppers
- butter (for the pan)
- 1 Tbsp butter
- 1 tsp Pastry flour
- 100 milliliters milk
- 100 milliliters Vegetable broth
- white peppers
- Nutmeg
- 2 Tbsps finely grated Parmesan
- 1 Tbsp Cress (or sprouts, or herbs for garnish)
Preparation steps
1.
Peel and finely chop the garlic and shallot. Cut the chicken into bite size pieces. Mix 2 tablespoons of lemon juice, oil, salt, pepper, shallot and garlic. Mix in the chicken pieces. Add the chile peppers (whole or crushed) and pour the entire mixture into a buttered pan.
2.
Preheat the oven to 200°C (approximately 400°F). Melt the butter. Add the flour and saute briefly. Add the milk and broth. Bring to a boil. Season with salt, white pepper, nutmeg and lemon juice. Stir in the parmesan. Spread the mixture over the meat. Bake for about 30 minutes. Remove from the oven. Season with pepper. Garnish with sprouts, cress or herbs and serve.
