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Yummy Chicken Casserole

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)31.3234
Energy (kCal)1401.557
Carbohydrates (g)97.681
Total fats (g)104.482
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Cut Chicken into 2” x 4” Pieces and sprinkle with pepper. Saute slowly in oil over medium heat until white and opaque, about 6 minutes; drain. | 2. Cook Broccoli until tender crisp, drain and arrange in bottom of buttered 7” diameter casserole dish. Place Chicken on top. | 3. Mix soup, Mayonnaise, Curry, and Lemon Juice together. Pour over Chicken and Veggies. | 4. Sprinkle top with Cheddar Cheese and bake uncovered at 375˚F (190˚C) for 30 to 35 minutes. | 5. Serve over rice. | 6. Note: You can use fat free or low calorie mayo, no one will never taste the difference. You can also use 1/4 cup fat free mayo and 1/4 cup fat free sour cream instead. I have found that adding some fresh lemon thyme adds a nice flavor. | 7. Chop up a whole fresh red or yellow pepper (yellow hides in the sauce better for fussy kids), half an onion (chopped), and 1 or 2 cloves of garlic (minced) and throw it in with the chicken when you are sauteing it. Adds a bit more color and flavor to the dish. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    chicken breast 3 -4 skinned deboned - - - -
    black pepper 1/4 teaspoon 1.4432 0.3677 0.0597 0.0187
    olive oil 3 tablespoons 358.02 0.0 0.0 40.5
    broccoli 1 bunch 206.72 40.3712 17.1456 2.2496
    cream chicken soup 2 cans fat-free 408.9955 55.4747 13.3853 15.0213
    mayonnaise 1/2 cup 418.76 0.0 0.4292 46.4
    curry powder 1 teaspoon 6.5 1.1166 0.2858 0.2802
    lemon juice 1 teaspoon 1.1183 0.3508 0.0178 0.0122
    sharp cheddar cheese 1 cup grated - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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