Ingredients
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4 tablespoons extra-virgin olive oil, divided
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1 cup chopped onion
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2 cups chopped broccoli
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½ teaspoon salt, divided
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½ teaspoon ground pepper, divided
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2 large cloves garlic, minced
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2 tablespoons all-purpose flour
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1 ½ cups reduced-fat milk
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2 teaspoons lemon zest
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5 teaspoons lemon juice
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½ cup grated Parmesan cheese
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3 cups shredded cooked chicken (about 12 ounces)
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1 ½ cups cooked whole-wheat orzo
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½ cup whole-wheat panko breadcrumbs
Directions
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Preheat oven to 400°F. Lightly coat an 8-inch-square baking dish with cooking spray.
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Heat 2 tablespoons oil in a large skillet over medium heat. Add onion; cook, stirring, until softened and starting to brown, about 3 minutes. Add broccoli and 1/4 teaspoon each salt and pepper; cook, stirring, until mostly softened, 3 to 4 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Transfer the mixture to a bowl.
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Add 1 tablespoon oil to the pan. Sprinkle in flour; cook, stirring, for 1 minute. Gradually add milk, whisking constantly until the sauce thickens, about 2 minutes. Remove from heat and stir in lemon juice and the remaining 1/4 teaspoon each salt and pepper. Stir in Parmesan until melted. Add chicken, orzo and the broccoli mixture; stir until well coated. Transfer to the prepared baking dish.
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Combine panko, lemon zest and the remaining 1 tablespoon oil in a small bowl. Sprinkle evenly over the casserole. Bake until browned and bubbling, 15 to 20 minutes.
Nutrition Facts (per serving)
545 | Calories |
24g | Fat |
38g | Carbs |
45g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size about 1 1/3 cups | |
Calories 545 | |
% Daily Value * | |
Total Carbohydrate 38g | 14% |
Dietary Fiber 5g | 18% |
Total Sugars 8g | |
Protein 45g | 90% |
Total Fat 24g | 31% |
Saturated Fat 6g | 30% |
Cholesterol 105mg | 35% |
Vitamin A 1362IU | 27% |
Vitamin C 41mg | 46% |
Vitamin D 52IU | 13% |
Vitamin E 2mg | 13% |
Folate 66mcg | 17% |
Vitamin K 2mcg | 2% |
Sodium 738mg | 32% |
Calcium 250mg | 19% |
Iron 3mg | 17% |
Magnesium 87mg | 21% |
Potassium 661mg | 14% |
Zinc 3mg | 27% |
Vitamin B12 1mcg | 42% |
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.