Broccoli and Cheese Chicken Quinoa Casserole
Broccoli and Cheese Chicken Quinoa Casserole
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  • prep: 10 min
  • cook: 50 min
  • total: 1 hr
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  • servings:
  • Summary

    Light and creamy casserole filled with broccoli, chicken, quinoa and cheese!

    Ingredients

    • 1 cup uncooked quinoa , rinsed*
    • 1 bag (16-ounces) broccoli florets
    • 1 tablespoon olive oil
    • 2 to 3 boneless skinless chicken breasts , cut into cubes
    • salt and fresh ground pepper , to taste
    • 1 cup chicken broth
    • 1/2- cup all purpose flour
    • 2 cups 1%-milk
    • 1/2 teaspoon garlic powder
    • 1/4 teaspoon cayenne pepper , or to taste
    • 1/4 teaspoon chili powder , or to taste
    • 1/2- cup reduced fat shredded cheddar cheese
    • 1/4- cup shredded parmesan cheese

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 353 % Daily Value *
    • Total Fat: 15 g 23.66%
    • Saturated Fat: 7 g 33.41%
    • Trans Fat: 0 g %
    • Cholesterol: 29 mg 9.81%
    • Sodium: 552 mg 22.98%
    • Calcium: 380 mg 38.04%
    • Potassium: 285 mg 8.13%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 14.29%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 38 g %
    • Dietary Fiber: 5 g 18.44%
    • Sugar: 8 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 23.56%
    • Vitamin C 173.45%
    • Vitamin D 16.4%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total0 oz-eq

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