Chicken and Broccoli Casserole

Health score
16%
Chicken and Broccoli Casserole
45 min.
8
303kcal

Suggestions


Are you looking for a delicious and satisfying dish that the whole family will love? Look no further than this Chicken and Broccoli Casserole! Perfectly balanced with tender chicken, vibrant broccoli, and a creamy sauce, this casserole is not only a feast for the eyes but also a wholesome meal that packs a punch of flavor.

In just 45 minutes, you can whip up this delightful dish that serves eight, making it an ideal choice for family gatherings or meal prep for the week ahead. With a calorie count of only 303 per serving, you can indulge without the guilt. The combination of fresh ingredients, including reduced-sodium cream of mushroom soup and fat-free mayonnaise, ensures that you’re enjoying a healthier version of a classic comfort food.

The rich, cheesy topping made with Parmesan adds a delightful crunch, while the hint of nutmeg and Worcestershire sauce elevates the flavor profile to new heights. Whether you serve it as a main course, side dish, or lunch, this Chicken and Broccoli Casserole is sure to become a staple in your kitchen. So gather your ingredients, preheat that oven, and get ready to enjoy a heartwarming meal that brings everyone together!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 12 ounce broccoli florets 
  • 10.8 ounce cream of mushroom soup fat-free 30% 98% undiluted reduced-sodium canned
  • 0.3 cup cooking sherry dry
  • 12 ounce evaporated milk fat-free canned
  • cup mayonnaise fat-free
  • ounce flour all-purpose
  • Dash nutmeg 
  • ounces parmesan cheese fresh divided grated
  • 0.3 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • 0.5 cup cup heavy whipping cream fat-free sour
  • quarts water 
  • teaspoon worcestershire sauce 

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • wire rack
  • baking pan
  • slotted spoon
  • dutch oven
  • cutting board

Directions

  1. Preheat oven to 40
  2. Bring water to a boil in a large Dutch oven over medium-high heat.
  3. Add broccoli, and cook 5 minutes or until crisp-tender.
  4. Transfer broccoli to a large bowl with a slotted spoon.
  5. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done.
  6. Transfer chicken to a cutting board; cool slightly.
  7. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.
  8. Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly.
  9. Remove from heat.
  10. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined.
  11. Add mayonnaise mixture to broccoli mixture; stir gently until combined.
  12. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray.
  13. Sprinkle with remaining 1/2 cup cheese.
  14. Bake at 400 for 50 minutes or until mixture bubbles at the edges and cheese begins to brown.
  15. Remove from oven; let cool on a wire rack 5 minutes.

Nutrition Facts

Calories303kcal
Protein40.33%
Fat33.47%
Carbs26.2%

Properties

Glycemic Index
31.38
Glycemic Load
2.69
Inflammation Score
-6
Nutrition Score
21.048695724943%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Luteolin
0.34mg
Kaempferol
3.33mg
Myricetin
0.03mg
Quercetin
1.39mg

Nutrients percent of daily need

Calories:302.96kcal
15.15%
Fat:11.01g
16.94%
Saturated Fat:5.48g
34.24%
Carbohydrates:19.39g
6.46%
Net Carbohydrates:17.53g
6.37%
Sugar:8.33g
9.25%
Cholesterol:82.2mg
27.4%
Sodium:1003.38mg
43.63%
Alcohol:0.77g
100%
Alcohol %:0.15%
100%
Protein:29.86g
59.72%
Selenium:34.51µg
49.3%
Vitamin B3:9.84mg
49.21%
Vitamin K:51.32µg
48.88%
Vitamin C:39.86mg
48.32%
Phosphorus:423.5mg
42.35%
Vitamin B6:0.77mg
38.47%
Calcium:337.49mg
33.75%
Vitamin B2:0.38mg
22.62%
Potassium:688.04mg
19.66%
Vitamin B5:1.88mg
18.83%
Magnesium:57.68mg
14.42%
Manganese:0.27mg
13.64%
Zinc:1.96mg
13.1%
Folate:45.56µg
11.39%
Vitamin A:540.5IU
10.81%
Copper:0.21mg
10.26%
Vitamin B1:0.15mg
10.18%
Vitamin B12:0.51µg
8.54%
Iron:1.36mg
7.55%
Fiber:1.87g
7.47%
Vitamin E:0.61mg
4.05%
Vitamin D:0.2µg
1.32%
Source:My Recipes