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vendredi 29 octobre 2021

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Chicken and Broccoli Lasagna Recipe

 

Chicken Nutirition :

Chicken Breast: 284 Calories

Chicken breast is one of the most popular cuts of chicken. It’s high in protein and low in fat, making it an excellent choice for people trying to lose weight.

One skinless, boneless, cooked chicken breast (172 grams) has the following nutrition breakdown :

  • Calories: 284
  • Protein: 53.4 grams
  • Carbs: 0 grams
  • Fat: 6.2 grams

Chicken Thigh: 109 Calories

Chicken thigh is slightly more tender and flavorful than chicken breast due to its higher fat content.

One skinless, boneless, cooked chicken thigh (52 grams) contains :

  • Calories: 109
  • Protein: 13.5 grams
  • Carbs: 0 grams
  • Fat: 5.7 grams

Chicken Wing: 43 Calories

When you think about healthy cuts of chicken, chicken wings probably don’t come to mind.

However, as long as they’re not covered in breading or sauce and deep-fried, they can easily fit into a healthy diet.

One skinless, boneless chicken wing (21 grams) contains :

  • Calories: 42.6
  • Protein: 6.4 grams
  • Carbs: 0 grams
  • Fat: 1.7 grams

Chicken Drumstick: 76 Calories

Chicken legs are made up of two parts — the thigh and the drumstick. The drumstick is the lower portion of the leg.

One skinless, boneless chicken drumstick (44 grams) contains :

  • Calories: 76
  • Protein: 12.4 grams
  • Carbs: 0 grams
  • Fat: 2.5 grams


Ingredients:


9 lasagna noodles

4 boneless chicken breast, cut into small cubes

12 oz. bag frozen broccoli, thawed

8 oz. shredded mozzarella cheese

1 C. grated Parmesan cheese

1 small onion, chopped

2 garlic cloves, minced

1/4 tsp. plus 1 T. salt

1 C. chicken stock

1 1/2 C. whole milk

1 tsp. dried basil

2 T. olive oil

5 T. butter

5 T. flour


Directions:


Bring a large pot of water to a boil, add in 1 T. salt and the noodles. Cook for 7-8 minutes until tender. Drain, run cold water over them to keep from sticking and set aside. In a medium skilled, heat the oil and sauté the chicken till cooked through, add in the broccoli, onions and garlic and cook till onions are translucent. Remove from heat and set aside. In another pot, melt the butter and whisk in the flour. Cook for 1 minute and add in the chicken stock and milk, whisking until the sauce begins to thicken. Cook until the sauce heavily coats the back of a spoon. Remove from heat and stir in the basil, salt, parmesan cheese and 1/4 C. of mozzarella cheese. Add the chicken mixture to the sauce and combine well. Assemble...In a lightly greased 9 x 13 pan place a layer of the noodles, spoon an good even layer of the sauce mixture over the top and sprinkle with 1/4 of the remaining cheese. Repeat for a second layer ending with a top layer of noodles and then spoon any remaining sauce of the top and sprinkle with remaining cheese. Bake at 375 degrees for 30 minutes or until golden brown and bubbly.

recipe from Jane't page

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