HEALTHY Recipes

Chicken and Broccoli Casserole Recipe

HEALTHY Recipes

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This recipe serves: 6

Preparation time: 15 minutes

Cooking time: 25 minutes

Ingredients

2 cups low-sodium chicken broth

1 cup dry white wine

salt to taste

1 pound boneless, skinless chicken breasts

3 cups broccoli florets

2 tablespoons olive oil

2/3 cup flour

1/2 cup grated Gruyere cheese

1/4 cup freshly ground Parmesan cheese

1/2 teaspoon ground nutmeg

freshly ground black pepper

1/2 pound yolk-free egg noodles

Cooking Instructions

1. Preheat the oven to 350ºF.

2. In a large saucepan, heat the chicken broth, white wine and a generous pinch of salt over medium heat. Add the chicken breasts and poach them over low heat for 10 minutes or until the chicken breasts are cooked through. Remove the chicken from the liquid and set aside. When the chicken is cool enough to handle, cut it into strips.

3. Bring the poaching liquid to a boil, add the broccoli florets and cook for 2 minutes. Remove the broccoli and set aside. Reserve the cooking liquid.

4. In a separate saucepan, heat the olive oil over medium heat. Whisk in the flour and cook for 3 minutes. Whisk in the cooking liquid and simmer for 5 minutes. Stir in the cheeses. Add the nutmeg and season with salt and pepper.

5. Meanwhile, cook the noodles in a large pot of salted water until they are al dente, drain and put them in a large casserole dish.

6. Add the chicken and broccoli to the casserole dish and pour in the sauce. Bake the casserole in the oven for 20 minutes. Let the casserole stand at room temperature for 5 minutes before serving.

Nutrition Facts

Serving Size: about 2 cups

Calories 429

Total Fat 12 g

Saturated Fat 4 g

Protein 32 g

Total Carbohydrate 40 g

Dietary Fiber 4 g

Sodium 186 mg

Percent Calories from Fat 28%

Percent Calories from Protein 32%

Percent Calories from Carbohydrate 40%

Barbecued Raspberry-Hoisin Chicken

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PREP TIME 45 minutes

COOK TIME 2 3/4 hours

LEVEL Easy

SERVES 6

Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken. Plan ahead: The chicken thighs benefit from marinating for at least 2 hours before grilling.

Ingredients:

Barbecued Raspberry-Hoisin Chicken

• 1 cup fresh or frozen raspberries
• 3/4 cup hoisin sauce (see Ingredient Note)
• 5 tablespoons rice vinegar , divided
• 1 clove garlic
• 1 strip (2-by-1/2-inch) orange zest
• 1 tablespoon chopped fresh ginger
• 1/8 teaspoon freshly ground pepper
• Pinch of crushed red pepper
• 1 1/2 pounds boneless, skinless chicken thighs , trimmed, each cut into 3 crosswise strips
• 2 1/2 cups water
• 1 cup long- or medium-grain brown rice
• 1/3 cup thinly sliced scallion greens , divided

Preparation:

1. Combine raspberries, hoisin sauce, 3 tablespoons rice vinegar, garlic, orange zest, ginger, pepper and crushed red pepper in a blender or food processor. Blend or process until smooth, about 1 minute. Set aside 1/4 cup for a dipping sauce.
2. Transfer the remaining marinade to a medium bowl and add chicken; stir to coat. Cover and refrigerate for at least 2 hours and up to 24 hours.
3. Combine water and rice in a medium saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until most of the liquid has been absorbed, 40 to 50 minutes. Remove from the heat and let stand, covered, until ready to serve.
4. Preheat grill to medium-high or preheat the broiler to high.
5. Meanwhile, remove the chicken from the marinade, scrape off excess (discard marinade), and thread onto 4 skewers, distributing equally.
6. Grill the chicken until browned and cooked through, 3 to 4 minutes per side. If using the broiler, place the chicken on a broiler pan coated with cooking spray and broil 4 inches from the heat source until cooked through, about 5 minutes per side.
7. Just before serving, sprinkle the rice with the remaining 2 tablespoons vinegar and 1/4 cup scallions; fluff with a fork. Sprinkle the chicken and rice with the remaining scallions. Serve with the reserved dipping sauce.

Tip:

Ingredient Note: Hoisin sauce is a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket.

Nutritional Information: Per serving
Calories	398 kcal
Calories From Protein	-
Calories From Carbs	-
Calories From Fat	-
Carbohydrates	44 g
Dietary Fiber	4 g
Fat	11 g
Saturated Fat	3 g
Monosaturated Fat	-
Polysaturated Fat	-
Protein	28 g
Potassium	376 g
Sodium	313 g
Iron	-
Cholesterol	86 g
Folic Acid	-
Nutritional Bonus: Per serving
Selenium (54% daily value), Zinc (20% dv), Fiber (16% dv).