Chicken and Brocolli Bake

Ingredients

• Broccoli

  Raw

  ¾ lb or 340g

• Canola oil

  1 tbsp or 14g

• Onions

  Raw

  1 cup, chopped or 160g

• Mushrooms

  White, raw

  7 cup, pieces or slices or 490g

• 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

  14 oz or 397g

• Greek yogurt

  Plain, whole fat

  ½ cup or 120g

• Mayonnaise-like dressing

  Regular, with salt

  ¼ cup or 59g

• Salt

  Table

  ¼ tsp or 2g

• Pepper

  Spices, black

  ½ tsp or 1g

• Cheddar cheese

  ½ cup, shredded or 57g

• Parmesan cheese

  Grated

  ¼ cup or 25g

Directions

1. Preheat broiler. Prepare broccoli by following steam-in-bag directions; set aside.
2. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken and cook for 7-12 minutes or until cooked through and no longer pink; remove from pan and set aside. Add onion and mushrooms to pan; cook 12 minutes or until mushrooms brown and liquid evaporates, stirring occasionally.
3. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly.
4. Stir in milk. Bring to a boil; cook 3 minutes or until thick and bubbly.
5. Stir in broccoli and chicken; cook 1 minute.
6. Remove pan from heat. Stir in yogurt, mayonnaise, pepper, and salt. Top evenly with cheeses; broil 2 minutes. Enjoy!

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