Broccoli Quinoa Casserole

Broccoli Quinoa Casserole is a main course that serves 8. One portion of this dish contains about 32g of protein, 19g of fat, and a total of 401 calories. For $1.58 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. Head to the store and pick up broccoli, chicken breasts, kosher salt, and a few other things to make it today. It can be enjoyed any time, but it is especially good for Winter. This recipe from DAMNDELICIOUS.NET has 142722 fans. From preparation to the plate, this recipe takes around 30 minutes. Overall, this recipe earns an amazing spoonacular score of 98%. If you like this recipe, take a look at these similar recipes: Broccoli quinoa casserole, Quinoan and Broccoli Casserole, and Broccoli Quinoa Casserole.

Servings: 8

Preparation duration: 10 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 head broccoli, cut into florets and finely chopped

3 boneless, skinless thin-sliced chicken breasts

2 tablespoons all-purpose flour

1/3 cup Greek yogurt

Kosher salt and freshly ground black pepper, to taste

2 cups 2% milk

2 tablespoon olive oil, divided

1/3 cup Panko*

1 cup quinoa

1 1/2 cups shredded cheddar cheese, divided

2 tablespoons unsalted butter

Equipment:

baking pan

sauce pan

oven

frying pan

whisk

Cooking instruction summary:

Preheat oven to 350 degrees F. Lightly oil an 9x13 baking dish or coat with nonstick spray. In a large saucepan of 2 cups water, cook quinoa according to package instructions. Within the last 5 minutes of cooking time, add broccoli on top and steam until cooked through. Heat 1 tablespoon olive in a large skillet over medium high heat. Add Panko and cook, stirring, until browned and toasted, about 3 minutes; set aside. Heat remaining 1 tablespoon olive oil in the skillet. Season chicken breasts with salt and pepper, to taste. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side. Let cool before dicing into bite-size pieces; set aside. Melt butter in the skillet over medium heat. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in milk, and cook, whisking constantly, until slightly thickened, about 3-4 minutes. Stir in quinoa, broccoli, chicken, 1 cup cheese and Greek yogurt; season with salt and pepper, to taste. Spread broccoli mixture into the prepared baking dish; sprinkle with remaining 1/2 cup cheese. Place into oven and bake until cheese has melted, about 5 minutes. Serve immediately, sprinkled with Panko, if desired.

 

Step by step:


1. Preheat oven to 350 degrees F. Lightly oil an 9x13 baking dish or coat with nonstick spray. In a large saucepan of 2 cups water, cook quinoa according to package instructions. Within the last 5 minutes of cooking time, add broccoli on top and steam until cooked through.

2. Heat 1 tablespoon olive in a large skillet over medium high heat.

3. Add Panko and cook, stirring, until browned and toasted, about 3 minutes; set aside.

4. Heat remaining 1 tablespoon olive oil in the skillet. Season chicken breasts with salt and pepper, to taste.

5. Add to skillet and cook, flipping once, until cooked through, about 3-4 minutes per side.

6. Let cool before dicing into bite-size pieces; set aside. Melt butter in the skillet over medium heat.

7. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in milk, and cook, whisking constantly, until slightly thickened, about 3-4 minutes. Stir in quinoa, broccoli, chicken, 1 cup cheese and Greek yogurt; season with salt and pepper, to taste.

8. Spread broccoli mixture into the prepared baking dish; sprinkle with remaining 1/2 cup cheese.

9. Place into oven and bake until cheese has melted, about 5 minutes.

10. Serve immediately, sprinkled with Panko, if desired.


Nutrition Information:

Quickview
400k Calories
31g Protein
19g Total Fat
25g Carbs
31% Health Score
Limit These
Calories
400k
20%

Fat
19g
30%

  Saturated Fat
8g
54%

Carbohydrates
25g
8%

  Sugar
4g
5%

Cholesterol
90mg
30%

Sodium
497mg
22%

Get Enough Of These
Protein
31g
63%

Vitamin C
68mg
83%

Vitamin K
80µg
77%

Selenium
38µg
54%

Phosphorus
503mg
50%

Vitamin B3
10mg
50%

Vitamin B6
0.92mg
46%

Manganese
0.65mg
32%

Calcium
286mg
29%

Vitamin B2
0.47mg
28%

Folate
104µg
26%

Magnesium
94mg
24%

Potassium
794mg
23%

Vitamin B5
2mg
22%

Vitamin A
900IU
18%

Vitamin B1
0.26mg
17%

Zinc
2mg
16%

Fiber
3g
15%

Vitamin E
1mg
13%

Iron
2mg
12%

Vitamin B12
0.7µg
12%

Copper
0.22mg
11%

Vitamin D
1µg
7%

covered percent of daily need
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Food Trivia

The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

Food Joke

A little change On his way back from work one evening, Benny gets hit by a car as he crosses Threadneedle Street and is knocked unconscious. To the bystanders, he looks in a bad way. A Priest happens to be passing and not knowing Benny’s religion, administers last rites. But immediately, Benny`s eyes open and he’s quickly fully awake. "What were you saying to me?" asks Benny. The Priest tells him about the last rites. "I suppose a little bit of a different religion won’t hurt," says Benny, "thanks." Benny can’t wait to tell his family about his experience. When he gets home, he says to his wife, "Yetta, you won`t believe what’s just happened to me." But she tells him, "Later, Benny, later. I don`t have time. I’m late for my supervision meeting. I’ve left your dinner in the oven. See you later." So Benny goes up to his daughter’s room and says, "Leah, you won`t believe what’s just happened to me." But she says, "Sorry, Dad, I’m on the phone planning my weekend. Could you please come back later, and close the door behind you, will you." He then goes to look for his son who he finds driving the car out the garage. "Maurice, you won`t believe what’s just happened to me." But his son says, "Dad, I’m late for a date. I need the car and some money. Can you lend me £100 please? I’ll talk to you tomorrow." So Benny goes back into his house, shakes his head and says, "I’ve only been a gentile for two hours and already I hate three Jews."

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