Ingredients
-
1 ½ tablespoons extra-virgin olive oil, plus 1 1/2 teaspoons, divided
-
2 (8 ounce) packages sliced fresh button mushrooms
-
1 cup chopped yellow onion
-
3 tablespoons all-purpose flour
-
2 ½ cups whole milk
-
2 teaspoons chopped fresh tarragon
-
½ teaspoon salt
-
½ cup finely grated Parmesan cheese, divided
-
1 pound fresh asparagus, trimmed and cut into 1 inch pieces
-
1 (8.8 ounce) pouch precooked microwaveable whole-grain brown rice or 1 1/2 cups cooked brown rice
-
2 cups chopped cooked chicken breast
-
¼ cup whole-wheat panko breadcrumbs
Directions
-
Preheat oven to 375 degrees F. Heat 1 1/2 tablespoons oil in a large cast-iron skillet over medium-high heat. Add mushrooms and onion; cook, stirring often, until the moisture released from the vegetables evaporates and the mushrooms are lightly browned, 9 to 10 minutes. Stir in flour; cook, stirring constantly, for 1 minute. Gradually add milk; cook, stirring constantly, until the liquid thickens, about 2 minutes. Stir in tarragon, salt and 1/4 cup Parmesan until melted. Stir in asparagus, rice and chicken. Remove from heat.
-
Toss panko with the remaining 1 1/2 teaspoons oil and 1/4 cup Parmesan in a small bowl; sprinkle over the chicken mixture. Bake until the mixture is bubbly and the topping is golden, about 15 minutes.
Nutrition Facts (per serving)
329 | Calories |
13g | Fat |
30g | Carbs |
26g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size about 1 cup each | |
Calories 329 | |
% Daily Value * | |
Total Carbohydrate 30g | 11% |
Dietary Fiber 4g | 13% |
Total Sugars 9g | |
Protein 26g | 52% |
Total Fat 13g | 16% |
Saturated Fat 4g | 21% |
Cholesterol 56mg | 19% |
Vitamin A 952IU | 19% |
Vitamin C 9mg | 10% |
Folate 145mcg | 36% |
Sodium 413mg | 18% |
Calcium 206mg | 16% |
Iron 2mg | 12% |
Magnesium 63mg | 15% |
Potassium 746mg | 16% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.