Thursday, July 30, 2015

Broccoli Chicken Quinoa Casserole

Broccoli Chicken Quinoa Casserole: Savory Sweet and Satisfying

I am bound and determined to get my kids to like quinoa. I had high hopes that this dish would the one to get them to like quinoa. They like all of the other ingredients in it and it has cheese. However, this dish was not the one to win over my kids. My husband and I on the other hand really enjoyed this dish.

Broccoli Chicken Quinoa Casserole: Savory Sweet and Satisfying

Broccoli Chicken Quinoa Casserole
1 cup quinoa
2 cups water
1 head broccoli, cut into small florets
2 tablespoon olive oil, divided
1/3 cup panko
2 boneless skinless chicken breasts, cut in half horizontally
black pepper, to taste
2 tablespoon unsalted butter
2 tablespoon all purpose flour
2 cups milk
1 1/2 cups shredded cheddar cheese, divided
1/3 cup fat free greek yogurt

Preheat oven to 350ยบ F. Spray a 9x13 inch baking dish with cooking spray and set aside.

In a medium pot add quinoa and water. Bring to a boil, cover pot with lid and reduce heat to a simmer. Simmer until quinoa is cooked and all the liquid has been absorbed, about 15 minutes. During the last 5 minutes of quinoa cook time, add the broccoli to the top of the quinoa. Cover the pot with the lid and continue to simmer until the broccoli and quinoa is cooked.

In a large skillet, heat 1 tablespoon of olive oil over medium high heat. Add the panko and cook stirring constantly until browned, about 3 minutes. Transfer panko to a small bowl and set aside.

In the same skillet, heat remaining tablespoon of olive oil. Season chicken breasts with black pepper and place in the skillet. Cook chicken on both sides until done, about 3-4 minutes per side. Remove chicken from skillet, let cool slightly then cut into bite sized pieces. Set aside.

In the same skillet, melt butter over medium heat. Whisk in the flour and let cook for about 1 minute, whisking constantly. Slowly pour in the milk while whisking constantly. Cook whisking constantly until mixture has thickened slightly, about 3-4 minutes. Add in 1 cup cheese and Greek yogurt stirring until cheese is melted and yogurt is incorporated. Add in the quinoa, broccoli and chicken, season with black pepper and stir to combine.

Pour mixture into prepared baking dish and spread into an even layer. Sprinkle with remaining cheese and bake for 5 minutes or until cheese has melted and dish is warmed through. Remove from the oven and sprinkle with toasted panko. Serve immediately.


Serves: 8
Calories: 395
Total Fat: 16.7g
   Saturated: 7.7g
   Polyunsaturated: 1.2g
   Monounsaturated: 5.9g
   Trans: 0g
Cholesterol: 82.8mg
Sodium: 297.3mg
Potassium: 524.8mg
Total Carbs: 27.5g
   Dietary Fiber: 3.5g
   Sugars: 4.9g
Protein: 33.9g
Vitamin A: 19.3%
Vitamin C: 115%
Calcium: 31.6%
Iron: 18.6%
*The nutritional information will vary slightly depending on the brands you use.
*Adapted from Damn Delicious.
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