Ingredients
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4 cups cauliflower florets (1-inch)
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4 cups broccoli florets (1-inch)
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2 tablespoons extra-virgin olive oil
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1 cup chopped onion
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2 cloves garlic, minced
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2 tablespoons all-purpose flour
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½ teaspoon salt
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½ teaspoon ground pepper
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2 cups reduced-fat milk
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2 ounces reduced-fat cream cheese, at room temperature
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1 cup grated Parmesan cheese, divided
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3 cups shredded or chopped cooked chicken
Directions
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Preheat oven to 375°F. Coat an 8-inch-square baking dish with cooking spray.
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Bring an inch or two of water to a boil in a large saucepan fitted with a steamer basket. Add cauliflower and broccoli; steam, covered, until almost tender, about 5 minutes. Transfer the vegetables to a rimmed baking sheet and pat dry. Discard the water and wipe out the pot.
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Heat oil in the saucepan over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, until fragrant, about 1 minute. Sprinkle with flour, salt and pepper; cook, stirring, for 1 minute. Increase heat to medium-high and whisk in milk and cream cheese. Cook, whisking, until the cream cheese is incorporated and the sauce has thickened, 2 to 3 minutes. Remove from heat and stir in 3/4 cup Parmesan. Add the broccoli, cauliflower and chicken and stir to coat. Transfer to the prepared baking dish. Sprinkle with the remaining 1/4 cup Parmesan.
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Bake until bubbling around the edges and lightly browned on top, about 20 minutes.
Nutrition Facts (per serving)
327 | Calories |
14g | Fat |
17g | Carbs |
32g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size 1 1/3 cups | |
Calories 327 | |
% Daily Value * | |
Total Carbohydrate 17g | 6% |
Dietary Fiber 3g | 11% |
Total Sugars 8g | |
Protein 32g | 64% |
Total Fat 14g | 18% |
Saturated Fat 5g | 25% |
Cholesterol 83mg | 28% |
Vitamin A 1774IU | 35% |
Vitamin C 81mg | 90% |
Vitamin D 47IU | 12% |
Vitamin E 1mg | 4% |
Folate 96mcg | 24% |
Vitamin K 12mcg | 10% |
Sodium 594mg | 26% |
Calcium 283mg | 22% |
Iron 2mg | 11% |
Magnesium 61mg | 15% |
Potassium 753mg | 16% |
Zinc 2mg | 18% |
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.