Chicken and Broccoli in Mushroom Sauce Recipe With Nutrition Data and Calorie Count

Chicken and Broccoli in Mushroom Sauce

Nice casserole to make ahead of time and warm up for dinner.

Yields:

6 servings

Meal Type:

Main Dish

Rating:

Ingredients

  • 1/4 cup all purpose flour
  • 1 tsp lemon peel
  • 2 tbsps parsley
  • 1/4 cup bread crumbs
  • 0.12 tsp nutmeg
  • 1/2 oz parmesan cheese
  • 2 medium green onions
  • 1/2 cup evaporated milk
  • 2 cups chicken stock
  • 3 cups pieces or slices mushrooms
  • 1 pat margarine
  • 10 oz chicken breast
  • 10 oz broccoli

Directions

  • Spray 9" square baking pan with oil spray.
  • Steam broccoli spears until tender crisp. Plunge into ice water to stop cooking. Blot dry and arrange in baking pan.
  • Spread chicken over broccoli in baking pan.
  • Heat margarine in non-stick skillet over medium heat. Cook mushrooms covered for 7-9 minutes. Increase heat, uncover and cook for 1-2 minutes to evaporate liquid.
  • Preheat oven to 375 °F (190 °C).
  • Pour broth and milk in to medium sauce pan. Wisk in flour. Bring to boil over medium-high heat. Cook until thickened, 3-4 minutes. Stir occasionally.
  • Combine green onion, parmesan, nutmeg and mushrooms. Pour over chicken in baking pan.
  • Combine bread crumbs, parsley and lemon peel. Spread over casserole. Bake in oven for 25 minutes.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 149
% Daily Value*
  • Total Fat
    Amount Per Serving 2.4g
    % Daily Value 3%
    • Saturated Fat
      Amount Per Serving 0.782g
    • Trans Fat
      Amount Per Serving 0.012g
    • Polyunsaturated Fat
      Amount Per Serving 0.558g
    • Monounsaturated Fat
      Amount Per Serving 0.6g
  • Cholesterol
    Amount Per Serving 30mg
    % Daily Value 10%
  • Sodium
    Amount Per Serving 415mg
    % Daily Value 18%
  • Total Carbohydrate
    Amount Per Serving 14.88g
    % Daily Value 5%
    • Dietary Fiber
      Amount Per Serving 2.1g
      % Daily Value 8%
    • Total Sugars
      Amount Per Serving 4.34g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 17.34g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 7mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 52mg
    % Daily Value 58%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 10mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 8mg
    % Daily Value 44%
  • Potassium
    Amount Per Serving 493mg
    % Daily Value 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 149 KCal
  • Fat 2.4 g
  • Carbs 14.88 g
  • Protein 17.34 g

There are 149 calories in 1 serving of Chicken and Broccoli in Mushroom Sauce.

How long would it take to burn off 149 KCal?

Basketball

15 minutes

Cycling (10 MPH)

20 minutes

Jogging

12 minutes

Running

10 minutes

Swimming (crawl, moderate pace)

14 minutes

Walking

17 minutes

Weight Training

17 minutes

Values estimated based on person weighing 160 lbs.

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