Chicken Quinoa Broccoli Casserole

I- Ingredients for 5 Servings:

  • 1/2 cup quinoa;
  • 1 cup water;
  • 1 tsp oil;
  • 1 cup chopped onion;
  • 1 bag frozen chopped broccoli thawed, 10oz.
  • 3/4 tsp kosher salt divided;
  • 12 oz cooked boneless skinless chicken breast, chopped;
  • 1 1/2 cups reduced fat milk;
  • 3 Tbsp flour;
  • 4 oz chopped mushrooms;
  • 4 oz shredded reduced fat cheddar cheese.

II- Directions:

  1. Preheat oven to 350F (177C) degrees.
  2. Spray a 3-quart casserole dish with non-stick cooking spray.
  3. Place water and quinoa in a medium saucepan. Bring to a boil.
  4. Reduce heat to a low simmer and cover.
  5. Cook for 10 to 13 minutes. Quinoa should be al dente, not quite cooked through. Set aside.
  6. In a non-stick skillet over medium heat, sauté onions in oil until translucent.
  7. Add the broccoli and cook for 5 minutes. Add the quinoa and chicken, set aside.
  8. In a small saucepan, whisk together milk and flour. Add the mushrooms.
  9. Place over medium heat and bring to a simmer. Whisk until the mixture thickens.
  10. Carefully pour hot mixture into a blender. Remove the cap from the top of the blender.
  11. Place the top onto the blender and cover with a folded kitchen towel. Puree the sauce.
  12. Return the sauce to the saucepan over medium heat.
  13. Slowly add the cheese whisking constantly.
  14. Stir the sauce into the quinoa mixture.
  15. Pour into the prepared baking dish and cover with foil.
  16. Bake for 30 to 40 minutes, or until hot and bubbly. Enjoy!!

III- Nutrition Facts per serving (1/5 of recipe):

  • 339 Calories;
  • Fat: 11g;
  • Saturated fat: 4g;
  • Carbs: 26g;
  • Fiber: 4g;
  • Sugars: 6g;
  • Protein: 35g.

Smart Points Value: 9