Creamy Chicken Asparagus Casserole

Gluten Free
Health score
28%
Creamy Chicken Asparagus Casserole
60 min.
4
404kcal

Suggestions

Ingredients

  • 0.3 cup almonds sliced
  • pound asparagus fresh trimmed cut into 2 1/2 inch pieces
  • 1.5 cups cream of chicken soup 
  • teaspoon tarragon dried
  •  onion diced finely
  •  chicken breast halves boneless skinless
  • teaspoon butter unsalted
  • 1.3 cups water 
  • 0.7 cup rice long grain white uncooked

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Melt the butter in an ovenproof skillet over medium-high heat, and brown the chicken breasts about 3 minutes on each side.
  3. Remove chicken from the skillet, and set aside.
  4. Add the onion and asparagus to the skillet; cook for 4 to 5 minutes, or until the onions are tender. Arrange the chicken breasts over the onions and asparagus, and season with tarragon.
  5. Pour soup over chicken.
  6. Cover the skillet, and bake for 15 minutes in the preheated oven.
  7. Remove cover, sprinkle with almonds, and bake for another 5 minutes.
  8. Meanwhile, combine water and rice in a saucepan. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes.
  9. Serve chicken and asparagus over rice.

Nutrition Facts

Calories404kcal
Protein32.27%
Fat28.23%
Carbs39.5%

Properties

Glycemic Index
60.8
Glycemic Load
19.16
Inflammation Score
-8
Nutrition Score
26.116086985754%

Flavonoids

Cyanidin
0.14mg
Catechin
0.07mg
Epigallocatechin
0.15mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Luteolin
0.01mg
Isorhamnetin
7.99mg
Kaempferol
1.78mg
Myricetin
0.01mg
Quercetin
21.46mg

Nutrients percent of daily need

Calories:403.82kcal
20.19%
Fat:12.67g
19.49%
Saturated Fat:3.23g
20.17%
Carbohydrates:39.88g
13.29%
Net Carbohydrates:35.87g
13.05%
Sugar:4.1g
4.55%
Cholesterol:82.57mg
27.52%
Sodium:803.83mg
34.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.58g
65.16%
Vitamin B3:14.04mg
70.22%
Selenium:45.63µg
65.18%
Vitamin B6:1.05mg
52.65%
Vitamin K:51.5µg
49.05%
Manganese:0.8mg
40.13%
Phosphorus:398.52mg
39.85%
Copper:0.52mg
25.99%
Iron:4.53mg
25.14%
Vitamin B5:2.48mg
24.77%
Vitamin B2:0.41mg
24.21%
Vitamin E:3.55mg
23.65%
Potassium:826.62mg
23.62%
Vitamin A:1116.02IU
22.32%
Vitamin B1:0.29mg
19.61%
Magnesium:77.57mg
19.39%
Folate:77.01µg
19.25%
Fiber:4.01g
16.02%
Zinc:2.13mg
14.22%
Vitamin C:10.09mg
12.23%
Calcium:84.88mg
8.49%
Vitamin B12:0.23µg
3.8%
Source:Allrecipes