Photo: Lily Banse
Spicy Chicken Broccoli Casserole with Fresh Arugula
17 ingredients
20 min + 1 hr
4 servings
openrecipes
"This is my slightly healthier and much spicier version of this yummy comfort food. I threw it together with the veggies I had on hand and it turned out delicious, so fiance asked me to save it in our rotation. We like everything pretty insanely spicy, so if you don't, just omit the habanero and serrano peppers."
Estimated Nutrition (whole recipe, rough)
1170
Calories
72g
Protein
34g
Fat
147g
Carbs
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Arugula | 1 cup (20g) | 5 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- cooking spray
- 4 skinless, boneless chicken breast halves
- 1 head broccoli, cut into small pieces
- 3 tablespoons butter
- 3 tablespoons all-purpose flour
- 1/2 cup chicken stock
- 1/2 cup milk
- 1/2 cup chopped onion
- 1/4 red bell pepper, chopped
- 1 serrano chile pepper, minced
- 1 habanero pepper, minced (wear gloves)
- 1 carrot, minced
- 1 teaspoon butter
- 1/2 cup chopped fresh mushrooms
- 1/4 cup bread crumbs
- 1/2 cup grated Parmesan cheese
- 1 cup arugula, or to taste
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes