Kid-Friendly
Poppy Seed Chicken Casserole
Brown Rice and Garlicky Broccoli
Ingredients
- 2 lb boneless, skinless chicken breasts
- 6 Tbsp butter, divided
- ¼ cup whole wheat flour
- 1 (14.5-oz) can low-sodium chicken broth
- 1 (8-oz) carton sour cream
- ½ tsp salt
- ½ tsp pepper
- 1 Tbsp poppy seeds
- 2 cups panko breadcrumbs (preferably whole wheat)
Instructions
- Preheat oven to 400°F. Place chicken in a lightly greased baking dish. Bake 20 minutes or until chicken is done. Cool slightly; chop.
- Melt ¼ cup 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 a lightly greased 13-x 9-inch baking dish.
- Melt 2 Tbsp butter; mix with poppy seeds and breadcrumbs. Sprinkle over casserole. Bake 20 minutes or until browned and bubbly.
Side Dish Ingredients
- 1½ cups brown rice, rinsed
- 1½ lb broccoli, cut into spears
- ¼ cup low-sodium chicken broth
- 3 cloves garlic, pressed
- ½ tsp salt
- ½ tsp pepper
- 3 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 | 6 | 6 | |
| Calories |
433
|
271
|
704
|
| Fat (g) | 22 | 9 | 31 |
| Sat. Fat (g) | 12 | 1 | 13 |
| Protein (g) | 31 | 7 | 38 |
| Carb (g) | 26 | 43 | 69 |
| Fiber (g) | 4 | 5 | 9 |
| Sodium (mg) | 325 | 237 | 562 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
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