Chicken, Broccoli, and Farro Casserole
Ingredients
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1 tablespoon olive oil
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⅓ cup chopped onion
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1 pound skinless, boneless chicken breast halves, cut into bite-size pieces
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3 cup sliced fresh cremini mushrooms (8 ounces)
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3 tablespoon all-purpose flour
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1 12 ounce can evaporated fat-free milk
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3 cup broccoli florets
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1 cup cooked farro or brown rice
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1 6 ounce carton plain fat-free Greek yogurt
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⅓ cup light mayonnaise
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2 tablespoon fat-free milk
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½ teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
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¼ teaspoon salt
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½ cup shredded reduced-fat Colby and Monterey Jack cheese (2 ounces)
Directions
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Preheat oven to 350ºF. In a very large skillet heat oil over medium heat. Add onion; cook 5 minutes or until tender, stirring occasionally. Add chicken and mushrooms; cook and stir 5 minutes. Sprinkle with flour; cook and stir 2 minutes.
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Stir in evaporated milk. Cook and stir until thickened and bubbly. Stir in broccoli; cook and stir 3 minutes more. Stir in the next six ingredients (through salt).
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Transfer mixture to a 2-quart square or rectangular baking dish. Sprinkle with cheese. Bake 20 minutes or until bubbly and cheese is melted.
Nutrition Facts (per serving)
| 326 | Calories |
| 11g | Fat |
| 26g | Carbs |
| 30g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 326 | |
| % Daily Value * | |
| Total Fat 11g | 14% |
| Saturated Fat 3g | 15% |
| Cholesterol 67mg | 22% |
| Sodium 381mg | 17% |
| Total Carbohydrate 26g | 9% |
| Total Sugars 11g | |
| Protein 30g | 60% |
| Vitamin C 42.1mg | 47% |
| Calcium 307mg | 24% |
| Iron 1.3mg | 7% |
| Potassium 549mg | 12% |
| Folate, total 51.1mcg | |
| Vitamin B-12 0.2mcg | |
| Vitamin B-6 0.7mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.