Chicken and Broccoli Casserole
Tender chicken, broccoli, quinoa, & two kinds of cheese all smothered in a creamy, flavorful sauce and baked to bubbly to make this nourishing chicken and broccoli casserole. Delish!
Servings: 4 servings
Ingredients
- 1 cup uncooked quinoa rinsed
- 16 ounces frozen broccoli florets
- 1 tablespoon olive oil
- 2 to 3 boneless skinless chicken breasts cut into 1-inch cubes
- salt and freshly ground black pepper to taste
- 1 cup chicken broth
- ½ cup all purpose flour
- 2 cups 1% milk
- ½ teaspoon garlic powder
- ¼ teaspoon cayenne pepper or to taste
- ¼ teaspoon chili powder or to taste
- salt and fresh ground black pepper to taste
- ½ cup reduced fat shredded cheddar cheese
- ¼ cup shredded parmesan cheese
- freshly chopped parsley for garnish
Instructions
- Preheat oven to 375˚F.
- Grease a casserole dish with cooking spray and layer the quinoa on the bottom of the casserole dish. Top with the frozen broccoli and set aside.
- Heat the olive oil in a frying pan. Add the chicken pieces to the pan and cook for 2 minutes or until browned on all sides. Transfer the browned chicken to the casserole dish. Set aside.
- Place a saucepan over high heat; add chicken broth and flour and whisk and cook until smooth, about 1 minute.
- Whisk in the milk, garlic powder, cayenne pepper, chili powder, salt, and pepper; continue to cook for 3 to 4 minutes or until thickened.
- Pour the sauce over the chicken mixture in the casserole dish; mix and stir to combine.
- Sprinkle the shredded cheeses over the top and cover the casserole dish with foil.
- Bake for 35 to 40 minutes or until the casserole is bubbly and the quinoa is thoroughly cooked.
- Remove from oven and let stand for 7 to 8 minutes.
- Garnish with parsley and serve.
Notes
- Wash the quinoa under cold water for 2 minutes in a fine mesh strainer. It gets rid of any bitterness and helps it cook evenly.
- Brown the chicken first. It makes the casserole taste better, so don't miss this part.
- Broccoli: Frozen broccoli works like a charm here. If you have to use fresh broccoli, I suggest blanching them for about 2 minutes before adding them to the casserole.
- Rice vs. Quinoa: Rice will absorb different amounts of liquid than quinoa, and the cooking time will be different, so best to cook the rice and drain it before using it in this casserole.
- Cheese choices: I suggest using reduced-fat shredded cheddar, but full-fat works too. You can also use shredded pepper jack cheese or mozzarella or whatever shredded cheeses you have on hand.
- Be patient with the sauce. Let it thicken on the stovetop, or you might have a watery mess. Keep whisking that sauce while it cooks; it'll stop it from burning, and make sure it thickens up just right.
- Storing Leftovers: Transfer leftovers to a sealed container and keep them in the fridge for about 3 days. To freeze it, place the casserole in a freezer-safe container, and keep it in the freezer for up to 3 months.
Nutrition
Calories: 410kcal | Carbohydrates: 46g | Protein: 29g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 50mg | Sodium: 322mg | Potassium: 702mg | Fiber: 3g | Sugar: 6g | Vitamin A: 430IU | Vitamin C: 0.7mg | Calcium: 298mg | Iron: 3.1mg
