Chicken and Brocolli Bake

Chicken and Brocolli Bake
Fat 47%Carbs 19%Protein 33%
Percent Calories

1 serving of chicken and brocolli bake contains 519 Calories. The macronutrient breakdown is 19% carbs, 47% fat, and 33% protein. This is a good source of protein (79% of your Daily Value), fiber (18% of your Daily Value), and potassium (28% of your Daily Value).

Makes
4 servings
Prep Time
12 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Preheat the oven to 375°F. 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!

Nutrition Facts

For 1 serving of chicken and brocolli bake (536g)

NutrientValue%DV
Calories519
Fats28g 36%
Saturated fats7g 34%
Trans fats0.2g
Cholesterol111mg 37%
Sodium544mg 24%
Carbs25g 9%
Net carbs20g
Fiber5g 18%
Sugar11g
Protein44g
Calcium347mg 35%
Iron2mg 26%
Potassium1295mg 28%
Vitamin D1μg 10%
Vitamins and Minerals
Alpha carotene28μg
Beta carotene429μg
Caffeine0mg
Choline160mg 29%
Copper0.4mg 48%
Fluoride8μg
Folate (B9)118μg 29%
Lycopene0.1μg
Magnesium87mg 21%
Manganese0.4mg 19%
Niacin16mg 98%
Pantothenic acid4mg 87%
Phosphorus618mg 88%
Retinol110μg
Riboflavin (B2)1mg 74%
Selenium49μg 89%
Theobromine0mg
Thiamine0.3mg 27%
Vitamin A IU1109IU
Vitamin A147μg 16%
Vitamin B121μg 36%
Vitamin B61mg 103%
Vitamin C106mg 118%
Vitamin D IU58IU
Vitamin D20.2μg
Vitamin D31μg
Vitamin E3mg 18%
Vitamin K142μg 118%
Zinc3mg 26%
Sugars
Sugar11g
Sucrose1g
Glucose3g
Fructose1g
Lactose5g
Maltose0.2g
Galactose0g
Starch0g
Fats
Saturated fats7g 34%
Monounsaturated fats7g
Polyunsaturated fats8g
Trans fats0.2g
Fatty Acids
Total omega 31g
Total omega 67g
Alpha Linolenic Acid (ALA)1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid4g
Cystine0.3g
Glutamic acid7g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan1g
Tyrosine1g
Valine2g

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