1lbskinless, boneless chicken breasts - (sliced into strips)
1 16ozbag fresh broccoli florets
1cupquinoa - (uncooked and rinsed)
1cup2% milk
3cupsfat free chicken broth
½cupwhole wheat flour
½cupreduced fat shredded mozzarella cheese
2tsppoultry seasoning
Salt & pepper to taste
Instructions
Preheat oven to 400 degrees. Generously mist a 9 x 13 baking dish with nonfat cooking spray.
Place a medium sized saucepan over medium high heat, and pour in 2 cups of the broth and 1/2 cup milk. Bring to a boil, then whisk in the flour, poultry seasoning and remaining 1/2 cup milk. Whisk well until the sauce is creamy and smooth. Season with salt and pepper as desired. Pour into a large bowl.
To the large bowl of sauce, add remaining 1 cup broth and quinoa, and mix well.
Place broccoli florets evenly into baking dish, pour quinoa and sauce mixture over the broccoli.
Season chicken strips with salt and pepper and lay them evenly over top of the casserole.
Cover with foil, and bake for about 30 minutes. Remove from oven and stir around a bit.
Return to oven, uncovered this time, and bake for another 10-12 minutes or until chicken is golden brown, and quinoa grains are cooked and tender.
Remove from oven and top with the mozzarella cheese. Bake for another 5 minutes or until the cheese is melted and bubbly. Let cool for 5 minutes before serving.
Notes
Entire recipe makes 6 servingsServing some is about 1 heaping cupEach serving = 6 Points**based only on ingredients with an SP Freestyle value
Nutrition
Nutrition Facts
CHICKEN, BROCCOLI, QUINOA CASSEROLE RECIPE
Amount per Serving
Calories
301
% Daily Value*
Fat
5.8
g
9
%
Saturated Fat
1.1
g
7
%
Cholesterol
53
mg
18
%
Sodium
479
mg
21
%
Potassium
820
mg
23
%
Carbohydrates
34.1
g
11
%
Fiber
4.3
g
18
%
Sugar
3.5
g
4
%
Protein
27.7
g
55
%
Calcium
100
mg
10
%
Iron
3.1
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.