10.4.12

chicken and broccoli quinoa bake

If you are looking for an gooey, calorie-laden dish, this is not it. I made this with a chicken and broccoli casserole in mind but wanted something healthier that wouldn't leave me feeling lethargic afterwards. This dish is incredibly filling. You get some protein from the chicken, of course, but quinoa is very high in protein, as well, making it very filling. 

I was actually surprised that this turned out so well. I was afraid that, by giving up the creaminess of your usual casserole, that I would lose flavor and overall satisfaction - I was wrong. I also think that this is even better the next day reheated. I also made sure to use less chicken making this a "more vegetarian" meal if there is such a thing. 

CHICKEN AND BROCCOLI QUINOA BAKE
serves 8

2 chicken breasts
3 c. broccoli, cut into bite-sized pieces
1 Tbsp. olive oil
1 small onion, finely chopped
1 tsp. ground mustard
1 1/2 c. 1% milk
1 c. quinoa
8 oz. block of sharp cheddar, grated
1/2 c. light sour cream
1 c. panko breadcrumbs

Preheat oven to 425 degrees. Cook broccoli in a large pot of boiling water until tender for about 2 minutes. Drain.

Bring water to a boil in  saucepan. Add in chicken and cook until cooked through. Remove chicken and let cool. Cut into bite-sized pieces.

Meanwhile, heat oil and onion in a pan. Sauté until onion is translucent for about 7 minutes. Add ground mustard stirring for about 1 minute. Whisk in milk slowly. Bring to a boil whisking for about 3 minutes. Add in cheeseand sour cream and quickly remove from heat. Season with salt and pepper. 

Stir in broccoli, chicken and quinoa. Transfer to an 11x7 casserole dish. Top with breadcrumbs. Bake until top is brown for about 30 minutes.

Enjoy!

2 comments:

  1. my boyfriend loves chicken broccoli casserole but its gross! hoping to try this and replace that nasty thing :)

    ReplyDelete
  2. Oh, I'm slightly obsessed with quinoa. Gotta bookmark this one!

    ReplyDelete

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