Ingredients:
- cooking spray
- 4 skinless, boneless chicken breast halves
- 1 head broccoli, cut into small pieces
Directions:
- Spray a skillet with cooking spray and place over medium heat; cook chicken in the hot skillet until no longer pink in the center and the juices run clear, 6 to 8 minutes per side. Set chicken aside.
- Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13-inch casserole dish with cooking spray.
- Place broccoli in the prepared casserole dish.
- Melt 3 tablespoons butter in a saucepan over medium heat; stir flour into the melted butter until combined and thickened, 3 to 5 minutes. Slowly pour in chicken stock and milk, stirring constantly; continue cooking and stirring until sauce is thickened, 5 to 10 more minutes.
- Stir onion, red bell pepper, serrano chile pepper, habanero pepper, and carrot into the sauce; simmer until vegetables are slightly softened, 5 to 10 minutes.
- Cut the cooled chicken into cubes and sprinkle over broccoli. Pour sauce over chicken and broccoli.
- Heat 1 teaspoon butter in a skillet over medium heat; cook and stir mushrooms until tender, 5 to 10 minutes. Spoon over sauce layer in the casserole dish. Sprinkle bread crumbs and Parmesan cheese over mushroom layer.
- Bake in the preheated oven until cooked through and bubbling, about 30 minutes. Turn on the oven's broiler; broil casserole until topping is browned, 2 to 4 minutes.
- Spoon casserole into 4 bowls and sprinkle 1/4 cup arugula atop each serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 485.4 Kcal (2032 kJ) | ||
| Calories from fat | 189.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.04g | 32% | |
|---|---|---|---|
| Cholesterol | 177.19mg | 59% | |
| Sodium | 1085.84mg | 45% | |
| Potassium | 1034.47mg | 22% | |
| Total Carbs | 19.35g | 6% | |
| Sugars | 5.53g | 22% | |
| Dietary Fiber | 2.78g | 11% | |
| Protein | 57.25g | 114% | |
| Vitamin C | 44.2mg | 74% | |
| Vitamin A | 0.5mg | 15% | |
| Iron | 4.2mg | 23% | |
| Calcium | 238.4mg | 24% | |
| Amount Per 100 g | |||
| Calories | 113 Kcal (473 kJ) | ||
| Calories from fat | 44.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.9g | 32% | |
|---|---|---|---|
| Cholesterol | 41.25mg | 59% | |
| Sodium | 252.77mg | 45% | |
| Potassium | 240.81mg | 22% | |
| Total Carbs | 4.5g | 6% | |
| Sugars | 1.29g | 22% | |
| Dietary Fiber | 0.65g | 11% | |
| Protein | 13.33g | 114% | |
| Vitamin C | 10.3mg | 74% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 1mg | 23% | |
| Calcium | 55.5mg | 24% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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