Baked Chicken ‘n’ Broccoli Quinoa

 

serves: 8 – size: 1 cup – calories: 220 – carbs: 23g – fat: 6g – WWP+: 6 – smart points: 6 

Ingredients

  • 1 (12 oz) bag frozen broccoli florets
  • 1 lb boneless, skinless chicken breasts
  • 3 cups low fat chicken broth
  • 1 cup quinoa, uncooked
  • 2 tbsp margarine
  • 2 tbsp whole wheat flour
  • 1 cup skim milk
  • 1/3 cup plain, nonfat Greek yogurt
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • salt and pepper
  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup shredded parmesan cheese

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Directions

  1. Bring a large stockpot of salted water to a boil. Add the broccoli and cook for 1-2 min. Remove with a slotted spoon and reserve.
  2. Bring the water to a simmer, add the chicken and cook for 15-20 min, or until the chicken is cooked through.
  3. Remove the chicken breasts and set on a plate to cool. When cool enough to touch, shred the chicken.
  4. While the chicken is cooking, heat a medium saucepan over high heat, add 2 cups of chicken broth and the quinoa. Bring to a boil, then reduce the heat to low. Cover and cook for 13-15 min until quinoa is cooked.
  5. Remove quinoa from heat and let stand for 5 min, uncover and fluff with a fork.
  6. Heat a large skillet over medium high heat and melt margarine. Add the flour and stir 1 min.
  7. Whisk the milk and 1 cup of chicken broth, and continue whisking until the sauce thickens for about 6-8 min, being careful to turn the heat down as it starts to boil.
  8. Take the sauce off the burner and let stand for 5 min. Stir in the yogurt, garlic powder, onion powder, salt and pepper.
  9. In a large mixing bowl, stir together the previously set aside broccoli, shredded chicken, cooked quinoa and sauce.
  10. Transfer the mixture to the prepared baking dish. Cover the top with the bread crumbs and lightly spray the top with nonstick cooking spray. Evenly sprinkle the cheese over the breadcrumbs.
  11. Bake for 25-30 min, or until the cheese melts.

Baked Chicken ‘n’ Broccoli Quinoa

Ingredients

  • 1 (12 oz) bag frozen broccoli florets
  • 1 lb boneless, skinless chicken breasts
  • 3 cups low fat chicken broth
  • 1 cup quinoa, uncooked
  • 2 tbsp margarine
  • 2 tbsp whole wheat flour
  • 1 cup skim milk
  • 1/3 cup plain, nonfat Greek yogurt
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • salt and pepper
  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup shredded parmesan cheese

Instructions

  1. Bring a large stockpot of salted water to a boil. Add the broccoli and cook for 1-2 min. Remove with a slotted spoon and reserve.
  2. Bring the water to a simmer, add the chicken and cook for 15-20 min, or until the chicken is cooked through.
  3. Remove the chicken breasts and set on a plate to cool. When cool enough to touch, shred the chicken.
  4. While the chicken is cooking, heat a medium saucepan over high heat, add 2 cups of chicken broth and the quinoa. Bring to a boil, then reduce the heat to low. Cover and cook for 13-15 min until quinoa is cooked.
  5. Remove quinoa from heat and let stand for 5 min, uncover and fluff with a fork.
  6. Heat a large skillet over medium high heat and melt margarine. Add the flour and stir 1 min.
  7. Whisk the milk and 1 cup of chicken broth, and continue whisking until the sauce thickens for about 6-8 min, being careful to turn the heat down as it starts to boil.
  8. Take the sauce off the burner and let stand for 5 min. Stir in the yogurt, garlic powder, onion powder, salt and pepper.
  9. In a large mixing bowl, stir together the previously set aside broccoli, shredded chicken, cooked quinoa and sauce.
  10. Transfer the mixture to the prepared baking dish. Cover the top with the bread crumbs and lightly spray the top with nonstick cooking spray. Evenly sprinkle the cheese over the breadcrumbs.
  11. Bake for 25-30 min, or until the cheese melts.
http://revampfitness.com/baked-chicken-n-broccoli-quinoa/

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