Cheesy Chicken and Vegetables

Gluten Free
Health score
32%
Cheesy Chicken and Vegetables
25 min.
4
216kcal

Suggestions


Are you looking for a quick and delicious meal that the whole family will love? Look no further than this Cheesy Chicken and Vegetables recipe! In just 25 minutes, you can whip up a satisfying dish that is not only gluten-free but also packed with flavor and nutrition. With tender chicken breast tenders, vibrant broccoli, and a rich cheese sauce, this meal is a delightful combination of taste and texture.

This recipe is perfect for busy weeknights when you want to serve something wholesome without spending hours in the kitchen. The use of frozen vegetables means you can skip the prep work while still enjoying the benefits of fresh produce. Plus, the addition of dried basil and grated Parmesan cheese elevates the dish, giving it a gourmet touch that will impress your family and friends.

Whether you're serving it for lunch, dinner, or as a main course, this Cheesy Chicken and Vegetables dish is sure to become a staple in your meal rotation. With a caloric breakdown that emphasizes protein and healthy fats, you can feel good about what you're putting on the table. So grab your frying pan and Dutch oven, and get ready to enjoy a comforting, cheesy delight that’s as easy to make as it is to eat!

Ingredients

  • tablespoon vegetable oil 
  • lb chicken breast uncooked (not breaded)
  • 0.5 teaspoon pepper 
  • 12 oz broccoli frozen
  • teaspoons basil dried
  • 0.3 cup parmesan cheese grated

Equipment

  • frying pan
  • dutch oven

Directions

  1. In 12-inch nonstick skillet or 4-quart Dutch oven, heat oil over medium-high heat.
  2. Add chicken; sprinkle with pepper. Cook 4 to 5 minutes, turning occasionally, until brown.
  3. Stir in frozen vegetables with sauce chips. Reduce heat to medium-low. Cook 10 minutes, stirring frequently, until chicken is no longer pink in center, sauce chips have melted and vegetables are tender.
  4. Stir in basil and Parmesan cheese. Cook 2 to 3 minutes longer, stirring occasionally, until thoroughly heated.

Nutrition Facts

Calories216kcal
Protein52.47%
Fat34.96%
Carbs12.57%

Properties

Glycemic Index
16
Glycemic Load
1.13
Inflammation Score
-7
Nutrition Score
24.892174054747%

Flavonoids

Luteolin
0.68mg
Kaempferol
6.67mg
Myricetin
0.05mg
Quercetin
2.77mg

Nutrients percent of daily need

Calories:216.35kcal
10.82%
Fat:8.43g
12.97%
Saturated Fat:2.24g
14.01%
Carbohydrates:6.82g
2.27%
Net Carbohydrates:4.36g
1.58%
Sugar:1.46g
1.62%
Cholesterol:78.01mg
26%
Sodium:269.41mg
11.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.46g
56.93%
Vitamin K:102.32µg
97.44%
Vitamin C:77.23mg
93.61%
Vitamin B3:12.4mg
62.02%
Selenium:40.63µg
58.04%
Vitamin B6:1.01mg
50.53%
Phosphorus:335.66mg
33.57%
Vitamin B5:2.13mg
21.31%
Potassium:716.3mg
20.47%
Folate:60.08µg
15.02%
Vitamin B2:0.24mg
14.17%
Manganese:0.28mg
14.09%
Magnesium:53.51mg
13.38%
Vitamin A:623.02IU
12.46%
Calcium:113.2mg
11.32%
Fiber:2.46g
9.85%
Vitamin B1:0.14mg
9.02%
Zinc:1.32mg
8.77%
Iron:1.54mg
8.57%
Vitamin E:1.24mg
8.3%
Vitamin B12:0.31µg
5.19%
Copper:0.09mg
4.43%