Easy Chicken and Broccoli Casserole

Gluten Free
Health score
20%
Easy Chicken and Broccoli Casserole
60 min.
15
267kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • head broccoli cut into florets
  • 21.5 ounce cream of chicken soup canned
  • cups roasted chicken cubed cooked
  • 0.3 teaspoon curry powder 
  • cup yogurt plain fat-free
  • cup yogurt plain fat-free
  • 0.5 teaspoon garlic powder 
  • tablespoons juice of lemon 
  • 1.5 cups cheddar cheese shredded
  • 0.3 cup slivered almonds 
  • cups water 
  • cup rice white uncooked
  • cup rice white uncooked

Equipment

  • sauce pan
  • oven
  • mixing bowl
  • pot
  • baking pan
  • colander

Directions

  1. Bring the rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes. Meanwhile, bring a large pot of lightly salted water to a boil.
  2. Add the broccoli florets, and cook uncovered until just tender, about 4 minutes.
  3. Drain in a colander, then immediately rinse with cold water for several minutes until cold to stop the cooking process. Once the broccoli is cold, drain well, chop into small pieces, and place into a mixing bowl.
  4. Preheat an oven to 350 degrees F (175 degrees C).
  5. Stir the cooked rice, chicken, Cheddar cheese, cream of chicken soup, yogurt, almonds, curry powder, garlic powder, pepper, and lemon juice into the broccoli until evenly mixed. Spoon the mixture into a 9x13 inch baking dish.
  6. Bake in the preheated oven until hot and bubbly, about 30 minutes.

Nutrition Facts

Calories267kcal
Protein23.93%
Fat32.56%
Carbs43.51%

Properties

Glycemic Index
18.42
Glycemic Load
13.75
Inflammation Score
-5
Nutrition Score
14.263043452864%

Flavonoids

Cyanidin
0.06mg
Catechin
0.03mg
Epigallocatechin
0.06mg
Epicatechin
0.01mg
Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.05mg
Luteolin
0.32mg
Isorhamnetin
0.06mg
Kaempferol
3.19mg
Myricetin
0.02mg
Quercetin
1.34mg

Nutrients percent of daily need

Calories:266.62kcal
13.33%
Fat:9.63g
14.81%
Saturated Fat:3.59g
22.43%
Carbohydrates:28.95g
9.65%
Net Carbohydrates:27.23g
9.9%
Sugar:3.67g
4.08%
Cholesterol:36.2mg
12.07%
Sodium:421.63mg
18.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.92g
31.84%
Vitamin C:37.66mg
45.64%
Vitamin K:43.46µg
41.39%
Selenium:16.9µg
24.15%
Phosphorus:236.88mg
23.69%
Manganese:0.45mg
22.53%
Calcium:187.87mg
18.79%
Vitamin B2:0.27mg
16.1%
Vitamin B3:3.16mg
15.79%
Vitamin B6:0.26mg
12.9%
Zinc:1.79mg
11.96%
Vitamin B5:1.11mg
11.05%
Potassium:355.32mg
10.15%
Magnesium:38.64mg
9.66%
Folate:37.78µg
9.44%
Copper:0.18mg
9.11%
Vitamin A:454.18IU
9.08%
Vitamin E:1.27mg
8.5%
Iron:1.42mg
7.89%
Fiber:1.71g
6.85%
Vitamin B12:0.4µg
6.67%
Vitamin B1:0.09mg
6.26%
Source:Allrecipes