Name: Low Sodium Broccoli Chicken Casserole
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: American
Ingredients: 500g (1.1lb) Chicken Breast, Diced: Seasoned with salt-free spices.; 300g (10.5oz) Broccoli Florets: Blanched for color and texture.; 200g (7oz) Cheddar Cheese, Shredded: 150g in casserole, 50g for topping.; 150g (5.3oz) Cooked Quinoa: Adds nutty flavor and texture.; 30g (2 Tbsp) All-Purpose Flour: For thickening the sauce.; 250ml (1 cup) Low-Sodium Vegetable Broth: Flavorful base with low sodium.; 250ml (1 cup) Whole Milk: Contributes to sauce richness.; 30g (2 Tbsp) Unsalted Butter: Adds flavor and controls sodium.; 80g (2.8oz) Onion, Chopped: Provides savory base flavor.; 2 Garlic Cloves, Minced: Adds pungent aroma and flavor.; ½ tsp Black Pepper: Adds subtle spice.; ¼ tsp Smoked Paprika: Lends smoky depth.; 1 Tbsp Olive Oil: For sautéing and greasing.; 1 Tbsp Lemon Zest: Brightens flavors.; 2 Tbsp Toasted Almonds: Adds crunch and nutty flavor.; 2 Tbsp Parsley, Chopped: Adds color and fresh flavor.

Description

This low sodium broccoli chicken casserole delivers classic comfort food flavor without the excessive salt. It’s a hearty and healthy meal perfect for any occasion.

Ingredients

500g (1.1lb) Chicken Breast, Diced: Seasoned with salt-free spices.
300g (10.5oz) Broccoli Florets: Blanched for color and texture.
200g (7oz) Cheddar Cheese, Shredded: 150g in casserole, 50g for topping.
150g (5.3oz) Cooked Quinoa: Adds nutty flavor and texture.
30g (2 Tbsp) All-Purpose Flour: For thickening the sauce.
250ml (1 cup) Low-Sodium Vegetable Broth: Flavorful base with low sodium.
250ml (1 cup) Whole Milk: Contributes to sauce richness.
30g (2 Tbsp) Unsalted Butter: Adds flavor and controls sodium.
80g (2.8oz) Onion, Chopped: Provides savory base flavor.
2 Garlic Cloves, Minced: Adds pungent aroma and flavor.
½ tsp Black Pepper: Adds subtle spice.
¼ tsp Smoked Paprika: Lends smoky depth.
1 Tbsp Olive Oil: For sautéing and greasing.
1 Tbsp Lemon Zest: Brightens flavors.
2 Tbsp Toasted Almonds: Adds crunch and nutty flavor.
2 Tbsp Parsley, Chopped: Adds color and fresh flavor.

Cook Mode Prevent your screen from going dark

Instructions

Prepare Oven & Dish: Preheat oven to 180°C (350°F) and grease a baking dish.
Sauté Chicken: Cook diced chicken with spices until cooked through.
Blanch Broccoli: Briefly boil broccoli, then shock in ice water.
Make Low Sodium Sauce: Create a roux with butter and flour, then whisk in milk and broth.
Combine Ingredients: Mix quinoa, onion, garlic, cheese, chicken, and broccoli into sauce.
Assemble & Bake: Pour into dish, top with cheese, and bake for 25-30 minutes.
Rest & Garnish: Let rest for 5 minutes, then garnish with almonds and parsley.

Notes

For a vegetarian option, substitute chicken with chickpeas. Feel free to experiment with different cheeses and vegetables.

Prep Time: 20 minutes
Cook Time: 30 minutes
Category: Casserole
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 cup
Calories: 350 kcal
Sugar: 8 g
Sodium: 200 mg
Fat: 18 g
Saturated Fat: 8 g
Unsaturated Fat: 8 g
Trans Fat: 0 g
Carbohydrates: 30 g
Fiber: 5 g
Protein: 25 g
Cholesterol: 75 mg