Chicken and Brocolli Bake

Ingredients

• Broccoli

  Raw

  1 lb or 454g

• Canola oil

  1 tbsp or 14g

• Onions

  Raw

  1 cup, chopped or 160g

• Mushrooms

  White, raw

  6 cup, pieces or slices or 420g

• Wheat flour

  White, all-purpose, unenriched

  3 tbsp or 23g

• Lowfat milk

  Fluid, 1% milkfat, with added vitamin a and vitamin d

  1 ½ cup or 366g

• Chicken breast

  Broilers or fryers, meat only, raw

  16 oz or 454g

• Greek yogurt

  Plain, whole fat

  ½ cup or 120g

• Light mayonnaise

  Salad dressing, light

  ¼ cup or 60g

• Salt

  Table

  ¼ tsp or 2g

• Pepper

  Spices, black

  ½ tsp or 1g

• Cheddar cheese

  ½ cup, shredded or 57g

• Parmesan cheese

  Shredded

  ¼ cup or 20g

Directions

1. Preheat the oven to broil. Steam the broccoli according to package instructions and set aside.
2. Heat a large ovenproof skillet over medium-high heat. Add oil and swirl to coat. Cook the chicken for 7-12 minutes until cooked through and no longer pink, then remove from the pan and set aside.
3. Add onion and mushrooms to the same pan; cook for 12 minutes or until mushrooms are browned and liquid evaporates, stirring occasionally.
4. Sprinkle the mushroom mixture with flour and cook for 1 minute, stirring constantly.
5. Stir in milk and bring to a boil; cook for 3 minutes or until thick and bubbly.
6. Add the broccoli and chicken back to the pan; cook for 1 minute.
7. Remove the pan from heat. Stir in yogurt, mayonnaise, pepper, and salt. Top evenly with cheeses and broil for 2 minutes. Serve and enjoy!

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