Spicy Chicken Broccoli Casserole with Fresh Arugula

Health score
56%
Spicy Chicken Broccoli Casserole with Fresh Arugula
80 min.
4
340kcal

Suggestions

Ingredients

  • cup arugula to taste
  • 0.3 cup bread crumbs 
  • head broccoli cut into small pieces
  • teaspoon butter 
  •  carrots minced
  • 0.5 cup chicken stock see 
  •  serrano chile pepper minced
  • tablespoons flour all-purpose
  • 0.5 cup mushrooms fresh chopped
  •  habanero pepper minced (wear gloves)
  • 0.5 cup milk 
  • 0.5 cup onion chopped
  • 0.5 cup parmesan cheese grated
  • 0.3  bell pepper red chopped
  •  chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • casserole dish
  • broiler

Directions

  1. Spray a skillet with cooking spray and place over medium heat; cook chicken in the hot skillet until no longer pink in the center and the juices run clear, 6 to 8 minutes per side. Set chicken aside.
  2. Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13-inch casserole dish with cooking spray.
  3. Place broccoli in the prepared casserole dish.
  4. Melt 3 tablespoons butter in a saucepan over medium heat; stir flour into the melted butter until combined and thickened, 3 to 5 minutes. Slowly pour in chicken stock and milk, stirring constantly; continue cooking and stirring until sauce is thickened, 5 to 10 more minutes.
  5. Stir onion, red bell pepper, serrano chile pepper, habanero pepper, and carrot into the sauce; simmer until vegetables are slightly softened, 5 to 10 minutes.
  6. Cut the cooled chicken into cubes and sprinkle over broccoli.
  7. Pour sauce over chicken and broccoli.
  8. Heat 1 teaspoon butter in a skillet over medium heat; cook and stir mushrooms until tender, 5 to 10 minutes. Spoon over sauce layer in the casserole dish.
  9. Sprinkle bread crumbs and Parmesan cheese over mushroom layer.
  10. Bake in the preheated oven until cooked through and bubbling, about 30 minutes. Turn on the oven's broiler; broil casserole until topping is browned, 2 to 4 minutes.
  11. Spoon casserole into 4 bowls and sprinkle 1/4 cup arugula atop each serving.

Nutrition Facts

Calories340kcal
Protein41.88%
Fat25.81%
Carbs32.31%

Properties

Glycemic Index
102.46
Glycemic Load
6.8
Inflammation Score
-10
Nutrition Score
37.26391308204%

Flavonoids

Luteolin
1.34mg
Isorhamnetin
1.22mg
Kaempferol
13.83mg
Myricetin
0.1mg
Quercetin
9.7mg

Nutrients percent of daily need

Calories:339.88kcal
16.99%
Fat:9.92g
15.26%
Saturated Fat:4.18g
26.11%
Carbohydrates:27.95g
9.32%
Net Carbohydrates:22.33g
8.12%
Sugar:7.38g
8.2%
Cholesterol:90.44mg
30.15%
Sodium:525.98mg
22.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.23g
72.47%
Vitamin C:154.17mg
186.87%
Vitamin K:164.61µg
156.78%
Vitamin A:4107.97IU
82.16%
Vitamin B3:14.8mg
74.01%
Selenium:50.47µg
72.1%
Vitamin B6:1.27mg
63.66%
Phosphorus:500.95mg
50.1%
Folate:138.01µg
34.5%
Potassium:1181.15mg
33.75%
Vitamin B2:0.53mg
31.38%
Vitamin B5:3mg
29.98%
Manganese:0.53mg
26.67%
Calcium:258.53mg
25.85%
Vitamin B1:0.36mg
23.9%
Fiber:5.62g
22.5%
Magnesium:83.76mg
20.94%
Zinc:2.31mg
15.41%
Iron:2.53mg
14.03%
Vitamin E:1.8mg
11.99%
Copper:0.21mg
10.74%
Vitamin B12:0.59µg
9.83%
Vitamin D:0.54µg
3.57%
Source:Allrecipes