Broccoli with chicken fillet casserole. Baked chicken and broccoli casserole

One of the most useful and at the same time diet meals, which can be eaten at any time of the day, including dinner, is a casserole with broccoli, chicken and low-fat cheese. You can also use cauliflower instead of broccoli.

This is a great combination of proteins, fats and easily digestible carbohydrates, as well as fiber.

Oven Broccoli or Cauliflower Casserole Recipe with Chicken

Ingredients:

• Raw chicken breast - 200 g
• Broccoli or cauliflower - 300 g
• Chicken eggs - 4 pcs
• Low fat cheese (I use 17% or 22%) - 75g
• Green onion - 50 g
• Salt, spices - to taste

Cooking:

I use silicone molds for protein and vegetable casseroles. They do not need to be lubricated with oil, which reduces the calorie content of the dish and makes the casserole itself look great.

I preheat the oven to 180-190 degrees. While the process is warming up, I cook everything that is needed.

1. I dip broccoli or cauliflower inflorescences in boiling water in a drushlak for 2 minutes and take it out. There is a process of blanching cabbage. You should not keep longer than 2 minutes. cabbage will become too soft. I leave it in a drier so that the water runs off completely.
2. I use cheese with a minimum amount of fat. I rub on a grater.
3. I cut the chicken into small pieces.
4. I chop green onions.
5. Beat fresh eggs chilled in the refrigerator with a fork, combine with cheese, green onion, pepper, salt.
6. I spread the chicken and cabbage in layers in the form. You can mix everything.
7. I pour the chicken and broccoli or cauliflower with the prepared egg-cheese mixture so that it completely covers the chicken with cabbage.
8. I put in the oven for 35-45 minutes until completely baked and golden brown. I turn off the oven and the casserole remains in the oven until it cools completely. Then you can serve it to the table. But I often put it in the refrigerator so that it acquires density.

You can eat at any temperature: you can warm up or at room temperature.

This is a great dinner dish for losing weight and maintaining a slim figure, as well as to remove the stomach and sides of both women and men.

Nutritional value per 100g of the recipe for Broccoli or Cauliflower Casserole with Chicken in the Oven:

(in the table below, enter the weight of your portion and get an automatic calculation of kcal and nutritional value of your portion of the dish:

Per g of product* (grams can be changed)

Belkov	12 g
Zhirov	5.12 g
carbohydrates	2.53 g
calories	102 kcal (kJ)
*The average value of the data on nutritional value product from various sources. Depending on the origin of the product, it may differ from the actual one.

Are you tired after a hard day at work, and there are still many household chores ahead, including cooking? We suggest that you remember that the health of all people is not iron and nourish your body with healthy food. Broccoli and chicken casserole in the oven is exactly what will not only satisfy the feeling of hunger, but also give you your great taste and aroma.

Everyone knows that to prepare a good casserole, you need reliable, high-quality heat-resistant dishes. Stores are filled with a variety of goods, among which it is easy to find the right thing. Preference should be given to heat-resistant glass, ceramic or silicone molds.

Before putting the casserole ingredients into a bowl, the bottom is usually greased with butter or vegetable oil. If you're on a strict diet and counting every calorie, line the pan with parchment paper. Lubrication of the bottom will then be optional, so you will not break your routine diet food.

If you like the taste of the prepared delicacy to be spicy, rich, then feel free to add more spices. Oregano, basil, all kinds of pepper, curry, etc. are best combined with poultry meat. But remember that it is better to observe the measure in everything, do not overdo it, otherwise the dish will be hopelessly ruined.

An easy way to cook diet cheese casserole

Such dishes are usually prepared very easily, you can say this classic recipe that even a child can handle. Its main advantage is not only a low level of complexity, but also a modest set of ingredients that will not hit your pocket and this is undoubtedly a big plus. For cooking we need:

• Chicken fillet - 400 grams;
• Broccoli inflorescences - 300 grams;
• Onion - 1 head;
• Cream - 1 glass;
• Hard cheese - 120 grams;
• Salt, black pepper to taste.

Poultry fillet must be boiled in salted water until tender. This step takes approximately 15-20 minutes. If the meat is a little undercooked, nothing bad will happen, it will come later when baking.

Boil the cabbage florets in a separate small saucepan. At this stage, it will take no more than 5-6 minutes.

Cut the chicken fillet into small cubes, measuring about 2 * 2 centimeters.

Peel the onion from the husk, finely chop with a knife.

Divide a piece of cheese in half, grate one part on a fine grater, the second on a coarse grater.

Mix shredded cheese crumbs with cream.

Now you need to fold the broccoli, onion and fillet pieces into a baking dish. Pour in the cream cheese mixture.

Note: if desired, you can slightly modify the recipe by adding mushrooms or boiled cauliflower to the chicken and vegetables. Then the dish will turn out a little more nutritious and satisfying.

Scatter the rest of the cheese over the surface of the workpiece. It is necessary to bake the dish at a temperature of 180 ° C for about 20-25 minutes.

Casserole with chicken and broccoli in the oven under cheese crust always turns out very tender, with an appetizing creamy touch of taste and delicious texture. Such light dish you can safely eat even at night, without fear of harming your figure. Bon appetit!

Chicken breast baked with rice and broccoli topped with cheese

IN this recipe there is cheddar cheese, which is famous not only for its useful properties and a beautiful yellow tint, but it is also quite high in calories (380 kcal per 100 grams). Also here we will add boiled rice, which will also increase this figure.

That is, it is hardly possible to call this version of the casserole dietary, due to the average level of calories. Required Ingredients:

• Chicken breast - 350 g;
• Frozen broccoli - 350 g;
• Rice - 1 cup;
• Sunflower oil - 1 tablespoon;
• Fatty cream - 1 glass;
• Hard cheese "Cheddar" - 200 grams;
• Salt, a mixture of ground peppers.

Boil the bird fillet in boiling salted water until tender. Drain the liquid, wait for the meat to cool, then cut it into small cubes, as shown in the photo.

Boil broccoli until tender in a separate pan. This operation should not be carried out for longer than 5-7 minutes, otherwise the cabbage will boil and lose its elasticity, become sticky and fall apart.

A piece of cheese must be cut in half. Grate the first part on a fine or medium grater.

Place the rice in a bowl cold water. The ratio should be 2 cups of liquid to 1 cup of cereal. Bring water to a boil, add 1 tablespoon vegetable oil, cover the rice with a lid, reduce the heat to a minimum value. Boil the cereal for about 15 minutes, at the end open the pan, stir the rice, remove from heat.

In a deep bowl, combine boiled cereals, pieces of meat, a little salt and spices, mix. Then transfer the resulting mixture into a baking dish.

In a separate bowl, combine the cream and cheese, grated on a fine grater, salt, spices. Pour the casserole with the resulting sauce.

Grate the remaining 100 grams of cheese on a coarse grater or cut into thin slices, then sprinkle evenly over the entire surface of the workpiece.

Temperature oven set at 180°C, bake the dish for about 15-20 minutes.

Oven-cooked broccoli and chicken casserole can be served directly from the oven to the table. The cheese will stretch nicely, and creamy taste will please even the most sophisticated gourmets. Bon appetit!

In addition, you can experiment with the composition of the casserole, for example, add zucchini, bell pepper or potatoes. Thus, a more nutritious meal can be obtained.

Italian casserole with chicken and broccoli in the oven

The cooking method described below was not so popular before, since baking pasta in the oven used to seem something unusual and strange. However, now foreign cuisines are everywhere in our lives, and we will be happy to share this with you. wonderful recipe. The ingredients are designed to fill a baking dish with a high side with a diameter of 23 cm:

• Broccoli - 250 grams;
• Chicken fillet - 300 grams;
• Durum wheat pasta - 250 grams;
• Cream - 1 glass;
• Garlic - 2 cloves;
• Cherry tomatoes - 5-7 pcs.;
• Mozzarella cheese - 75 grams;
• Salt to taste.

Dip pasta in cold water, bring to a boil, cook over medium heat for 4-6 minutes. Throw them in a colander while the liquid drains, you can prepare the rest of the products.

Grate the cheese on a fine grater, combine 2/3 parts with cream, salt and garlic, passed through a press. Optionally, you can add spices and chopped fresh herbs (parsley, basil).

Boil the chicken fillet until fully cooked, cut into large sticks.

Boil the broccoli in a separate pot, this will take no more than 5 minutes.

Now we put the prepared products in a heat-resistant baking dish: broccoli, pasta, pieces of meat, salt everything and mix. Then pour the creamy sauce, lay out the cherry tomato halves. Sprinkle with the remaining grated cheese, send to the oven preheated to 180 degrees for 20 minutes.

The original casserole of broccoli, chicken and cheese with pasta is ready, bon appetit!

If you want a visual example of how to cook broccoli and chicken casserole, then there is a video below that details another version of this great dish.

Well, if you are interested in the topic of dietary nutrition, we recommend that you follow the link to the material, which is described in detail.

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For those who want to eat right, but at the same time do not want to part with delicious and nutritious meals This recipe will definitely fit. I will not write about the benefits of dietary chicken breast and broccoli - everyone has long known this. But about the casserole, I will say that it is incredible tasty dish and it is very easy to prepare. Try it and see for yourself.

Prepare necessary ingredients for cooking casseroles with broccoli and chicken in the oven.

Wash the chicken fillet, peel off the film and cut into small strips.

Put the meat in a baking dish, salt to taste and season with ground black pepper. You don't need to grease the mold.

Break the broccoli into florets.

Rinse well with hot water.

Put the cabbage in the form.

Combine fat-free kefir in a deep bowl, egg, salt and black ground pepper. Beat the mass until smooth.

Grate hard cheese on a medium grater.

Pour the kefir mass into the mold, watering all the broccoli florets. Top with grated hard cheese.

Place the broccoli and chicken casserole in the oven and bake for 30 minutes at 180 degrees.

Delicate, healthy and very tasty casserole served warm.

Sprinkle with chopped herbs before serving.

Cook with love. Bon appetit.

When you really want to create something exquisite and unusual to taste, and inexpensive and affordable in terms of finances, then this recipe immediately comes to mind. It fully meets all the characteristics just listed, in addition, the casserole with broccoli and chicken is very juicy, tasty and healthy. It cannot be said that this dish is purely everyday and can only be served for a regular dinner, for festive table such an appetizer will also look profitable.

Appetizing chicken fillet casserole with broccoli in the oven

Ingredients

• - 200 g + -
• - 80 g + -
• Broccoli (frozen or fresh)— 700 g + -
• - taste + -
• - 175 g + -
• - taste + -
• - 5 pieces. + -
• Spices (whatever you like)- taste + -

Chicken Diet Broccoli Casserole: Easy Step by Step Recipe

For baking this dish in the oven, we need a minimum of ingredients, but this will not stop us from making one of the most delicious casseroles with vegetables, cheese and chicken.

The appetizer is prepared quickly and quite simply, but it refined taste is able to touch the strings of the soul of even picky gourmets, and the low calorie content (only 88 kcal per 100 g) will surely pleasantly surprise those who monitor their diet and weight.

1. Boil the sirloin of the bird until tender, and cook the cabbage until half cooked.
2. Place baking paper on the bottom of an ovenproof baking dish.

Its use allows you not to lubricate the bottom and walls of the mold with oil, which reduces the total calorie content. ready meal cooked in the oven.

1. We turn on the convection oven and bring the temperature indicator in it to 180 degrees.
2. At the bottom of the form, lined with paper, put the broccoli, cooked until half cooked, then spread the chopped chicken pieces over the cabbage layer.
3. Salt the dish to taste, sprinkle with aromatic pepper and favorite spices.

As aromatic additives, you can use anything you like: curry, spices designed specifically for cooking chicken meat, as well as oregano, basil, red pepper, etc. The main thing is not to mix the incompatible and do not overdo it with the proportions.

1. Grate your favorite cheese (from hard varieties), then mix in a separate bowl the cheese chips with raw egg and sour cream.
2. Pour the resulting mixture onto the stacked layers (from chicken fillet and asparagus cabbage) of the casserole.
3. When the oven is warm enough, we send the form with the dish into it for 30-40 minutes.
4. After the specified amount of time, a low-calorie treat will be ready.

According to the same recipe, you can bake chicken with broccoli florets in the microwave - it will also turn out very juicy, fast and tasty.

Hearty chicken casserole with mushrooms, broccoli and cheese

This recipe is truly original, because it allows you to get a meat dish with an amazing, almost unique taste.

Successful combination tender chicken with spicy notes of mushrooms, complemented by a special aroma of broccoli, cheese and cream sauce makes the dish truly festive. So in the menu of banquets and family feasts, this treat definitely deserves to be.

Ingredients

• Chicken (fillet) - 200 g;
• Mushrooms (champignons) - 300 g;
• Wheat flour - 2 tbsp. l.;
• Asparagus cabbage (broccoli) - 300 g;
• Hard cheese - 100 g;
• Salt - to taste;
• Milk - 350 ml;
• Onion - 1 pc.;
• Black pepper - to taste;
• Vegetable oil - for frying.

Step-by-step recipe for chicken casserole with broccoli and mushrooms in the oven

1. Finely cut the chicken fillet and fry until light, slightly noticeable golden color in sunflower (can be olive) oil in a frying pan.
2. Boil broccoli florets until cooked in a saucepan or bring to a condition for a couple.
3. Mushrooms with a head of onion cut arbitrarily.
4. In a pan suitable for baking in the oven, fry sliced ​​\u200b\u200bmushrooms and onions.
5. Now add 2 tbsp. l. flour, mix everything, then pour in the milk (necessarily warm, but not hot and not cold) in a thin stream, without stopping stirring the food in the pan.
6. Simmer the food mixture in a pan until the milk thickens.
7. After that, pour the toasted chicken and boiled broccoli into the pan, sprinkle them with pepper and salt, grated cheese, and then place in an oven preheated to 180 degrees for 10-15 minutes.
8. As soon as holiday treat When it's ready, serve it to the table immediately. It tastes much better when warm, so your guests will lick their fingers after every bite of the casserole.

There are a lot of recipes for casseroles. There are no strict restrictions in the ingredient composition, so you yourself, at your discretion, can add any products to the dish, for example: pickled cucumbers, potatoes, crackers, eggplant, garlic, herbs and much more.

Broccoli and Chicken Casserole is easy to make. But its advantage is not only this, because, in addition to the ease of cooking steps, it is also very tender, satisfying, looks quite festive, not very expensive and always comes in handy.

For any hostess - this is the best and good recipe, which is guaranteed to succeed, so it’s a sin not to attribute it to “selected” technologies. Cook - and enjoy a wonderful casserole.

Bon appetit!