Cheesy Broccoli Chicken Casserole

Gluten Free
Health score
4%
Cheesy Broccoli Chicken Casserole
75 min.
8
606kcal

Suggestions

Ingredients

  • large heads broccoli cut into small florets
  • 10.8 ounce herb and butter-flavored rice side dish knorr® (such as Herb & Butter Rice Sides)
  • 10.8 ounce cream of chicken soup canned
  • 0.3 teaspoon curry powder 
  • teaspoons dijon mustard 
  • tablespoon parsley fresh chopped
  • teaspoons garlic powder 
  • servings salt and ground pepper black to taste
  • tablespoon juice of lemon 
  • cup mayonnaise 
  • teaspoons seasoning blend salt-free
  • 0.5 cup cheddar cheese shredded
  •  chicken breast halves boneless skinless
  • 0.5  onion sweet chopped
  • tablespoon vegetable oil 
  • 3.5 cups water 

Equipment

  • frying pan
  • sauce pan
  • oven
  • mixing bowl
  • casserole dish
  • steamer basket

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a 2-quart casserole dish.
  2. Heat vegetable oil in a skillet over medium heat.
  3. Sprinkle the chicken breasts with salt, black pepper, and 1 teaspoon of salt-free seasoning, and pan-fry in the hot oil until lightly browned on both sides, about 10 minutes per side.
  4. Cut the chicken breasts into bite-size pieces, and set aside.
  5. Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil.
  6. Place the broccoli florets and sweet onion into the steamer basket, cover pan, and steam until broccoli turns bright green and is barely tender, about 3 minutes.
  7. In a large saucepan, bring 3 1/2 cups of water to a boil, and stir in the margarine until it melts.
  8. Pour in the contents of the two packages of rice side dish, and reduce heat to a simmer. Cover and cook until rice is tender, 7 to 10 minutes; turn off heat, and allow to stand covered for 2 minutes.
  9. Transfer cooked rice into a large mixing bowl, and stir in the chicken, broccoli, and onion.
  10. Mix in the cream of chicken soup, mayonnaise, 2 cups of Cheddar cheese, parsley, 2 teaspoons of salt-free seasoning, garlic powder, curry powder, lemon juice, and Dijon mustard until thoroughly combined. Adjust salt and black pepper. Spoon the mixture into the prepared casserole dish, and sprinkle 1/2 cup of Cheddar cheese over the top.
  11. Bake in preheated oven until the casserole is bubbling and lightly browned, about 30 minutes.

Nutrition Facts

Calories606kcal
Protein8.27%
Fat87.56%
Carbs4.17%

Properties

Glycemic Index
39.13
Glycemic Load
1.38
Inflammation Score
-7
Nutrition Score
12.005217497763%

Flavonoids

Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
1.08mg
Luteolin
0.01mg
Kaempferol
0.26mg
Myricetin
0.31mg
Quercetin
3.02mg

Nutrients percent of daily need

Calories:605.51kcal
30.28%
Fat:59.52g
91.57%
Saturated Fat:25.48g
159.24%
Carbohydrates:6.38g
2.13%
Net Carbohydrates:5.48g
1.99%
Sugar:1.59g
1.77%
Cholesterol:131.27mg
43.76%
Sodium:808.43mg
35.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.64g
25.29%
Vitamin K:69.69µg
66.37%
Selenium:18.1µg
25.85%
Vitamin A:1194.43IU
23.89%
Vitamin B3:4.7mg
23.5%
Vitamin B6:0.38mg
19.07%
Vitamin E:2.55mg
16.98%
Phosphorus:161.05mg
16.11%
Calcium:98.77mg
9.88%
Vitamin B5:0.84mg
8.45%
Potassium:254.43mg
7.27%
Vitamin B2:0.12mg
7.25%
Manganese:0.14mg
7.08%
Iron:1.27mg
7.06%
Magnesium:23.64mg
5.91%
Copper:0.11mg
5.59%
Zinc:0.8mg
5.36%
Vitamin B12:0.26µg
4.3%
Folate:16.01µg
4%
Vitamin C:3.2mg
3.88%
Vitamin B1:0.06mg
3.76%
Fiber:0.91g
3.62%
Source:Allrecipes