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
- 10 oz broccoli
- 10 oz chicken breast
- 1 pat margarine
- 3 cups pieces or slices mushrooms
- 2 cups chicken stock
- 1/2 cup evaporated milk
- 2 medium green onions
- 1/2 oz parmesan cheese
- 0.12 tsp nutmeg
- 1/4 cup bread crumbs
- 2 tbsps parsley
- 1 tsp lemon peel
- 1/4 cup all purpose flour
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 FatAmount Per Serving 2.4g% Daily Value 3%
-
Saturated FatAmount Per Serving 0.782g
-
Trans FatAmount Per Serving 0.012g
-
Polyunsaturated FatAmount Per Serving 0.558g
-
Monounsaturated FatAmount Per Serving 0.6g
-
-
CholesterolAmount Per Serving 30mg% Daily Value 10%
-
SodiumAmount Per Serving 415mg% Daily Value 18%
-
Total CarbohydrateAmount Per Serving 14.88g% Daily Value 5%
-
Dietary FiberAmount Per Serving 2.1g% Daily Value 8%
-
Total SugarsAmount Per Serving 4.34gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 17.34g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 7mcg% Daily Value 1%
-
Vitamin CAmount Per Serving 52mg% Daily Value 58%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 10mg% Daily Value 1%
-
IronAmount Per Serving 8mg% Daily Value 44%
-
PotassiumAmount Per Serving 493mg% Daily Value 10%
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. |