Kid-Friendly
Poppy Seed Chicken Casserole
Brown Rice and Garlicky Broccoli
Ingredients
- ¾ lb boneless, skinless chicken breasts
- 3 Tbsp butter, divided
- 1½ Tbsp whole wheat flour
- ½ cup low-sodium chicken broth
- ⅓ cup sour cream
- ⅛ tsp salt
- ⅛ tsp pepper
- 1 tsp poppy seeds
- ¾ cup panko breadcrumbs (preferably whole wheat)
Instructions
- Preheat oven to 400°F. Place chicken in a lightly greased small baking dish. Bake 20 minutes or until chicken is done. Cool slightly; cut into chunks.
- Melt 2 Tbsp butter in a saucepan over medium heat; whisk in flour. Cook 2 minutes or until bubbly; whisk in broth, and cook 3 to 5 minutes or until thickened.
- Combine sauce, sour cream, salt, pepper, and chicken; spoon into lightly greased baking dish.
- Melt 1 Tbsp butter, and mix with poppy seeds and breadcrumbs; sprinkle over casserole.
- Bake 15 to 20 minutes or until browned and bubbly.
Side Dish Ingredients
- ½ cup brown rice, rinsed
- ½ (12-oz) pkg broccoli florets
- 2 Tbsp low-sodium chicken broth
- 1 clove garlic, pressed
- ¼ tsp salt
- ¼ tsp pepper
- 1 Tbsp olive oil
Side Dish Instructions
- Cook rice according to package directions.
- Cook broccoli, broth, garlic, salt, and pepper in hot oil in a large nonstick skillet over medium-high heat 6 minutes or until broccoli is tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 2 | |
| Calories |
382
|
257
|
639
|
| Fat (g) | 20 | 9 | 29 |
| Sat. Fat (g) | 11 | 1 | 12 |
| Protein (g) | 31 | 6 | 37 |
| Carb (g) | 19 | 40 | 59 |
| Fiber (g) | 3 | 4 | 7 |
| Sodium (mg) | 198 | 321 | 519 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
Each Dinner Plan Includes:
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