Chicken And Broccoli Au Gratin(Heart Healthy)
Creamy and flavorful, this Chicken and Broccoli Au Gratin combines tender chicken, nutritious broccoli, and a savory cheesy sauce with a hint of curry. Perfect for a comforting family dinner or a nutritious lunch, it offers a delightful blend of textures and flavors in every bite.
Ingredients
- 1/4 cup oleo or butter
- 1/4 cup chopped onion ⓘ
- 1/4 cup flour ⓘ
- 1 teaspoon salt ⓘ
- 1/2 teaspoon curry powder ⓘ
- dash of pepper ⓘ
- 1 can (4 oz.) sliced mushrooms ⓘ
- 1 can (4 oz.) evaporated skim milk ⓘ
- 1 package frozen broccoli spears, cooked and drained ⓘ
- 1 cooked chicken, cut into large cubes
- 1 cup (4 oz.) shredded low-fat or regular Monterey or sharp Cheddar cheese ⓘ
Instructions
- Melt butter in a skillet.
- Saute chopped onions until transparent; remove from heat.
- Drain mushrooms, reserving the liquid, and add water to make 1/2 cup of mushroom liquid.
- Stir in flour, salt, curry powder, and pepper into the skillet.
- Gradually stir in evaporated milk until smooth.
- Add mushrooms; cook and stir over medium heat until the sauce thickens.
- Arrange cooked broccoli spears and chicken cubes in the bottom of a 13 x 9-inch baking dish.
- Pour the sauce over the broccoli and chicken.
- Top with shredded cheese.
- Bake at 375°F for 20 minutes or until bubbly around the edges.
Tips & Substitutions
For a creamier sauce, consider adding a splash of low-sodium chicken broth instead of water to the mushroom liquid. You can substitute the broccoli with other vegetables like cauliflower or spinach based on your preference. If you want extra flavor, add garlic or a sprinkle of nutmeg to the sauce. For a fun twist, try using pepper jack cheese instead of cheddar.
Serving Suggestions
This Chicken And Broccoli Au Gratin pairs nicely with a side salad or crusty whole-grain bread for a complete meal. Consider serving it alongside Sour Cream And Cheese Potatoes for a comforting dinner. For a lightened-up version, serve with steamed green beans or a fresh vegetable medley to balance the richness of the dish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, place in the oven at 350°F until heated through, about 15-20 minutes. Alternatively, you can microwave individual portions on medium power, stirring occasionally to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken And Broccoli Au Gratin(Heart Healthy) contains roughly 348 calories, with 10g protein, 60g carbohydrates, and 9g fat. It is an excellent source of vitamin C (87% of the Daily Value), iron (36% of the Daily Value), and dietary fiber (28% of the Daily Value), and a good source of protein and vitamin A. Note that it is relatively high in sodium, at 1510mg per serving (66% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, you can absolutely use fresh broccoli! Just steam it until tender before adding it to the baking dish. Fresh broccoli will provide a brighter flavor and a nice texture that complements the dish well.
What can I use instead of chicken?
If you're looking for a vegetarian option, replace the chicken with chickpeas or tofu for added protein. For a different meat option, try using turkey or ham. Just make sure to adjust the cooking time if using raw meats.
How do I make this recipe gluten-free?
To make this dish gluten-free, substitute the all-purpose flour with a gluten-free flour blend or cornstarch. Ensure that the cheese and any other packaged ingredients are labeled gluten-free as well. This way, you can enjoy this heart-healthy dish without gluten.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).