Active Time:25 minsTotal Time:45 minsServings:4Yield:5 1/2 cupsJump to Nutrition Facts

Active Time:25 minsTotal Time:45 minsServings:4Yield:5 1/2 cups

Active Time:25 mins

Active Time:

25 mins

Total Time:45 mins

Total Time:

45 mins

Servings:4

Servings:

4

Yield:5 1/2 cups

Yield:

5 1/2 cups

Jump to Nutrition Facts

Brie Goldman

overhead view of all ingredients in various bowls/dishes

Cook Mode(Keep screen awake)Ingredients4tablespoonsextra-virgin olive oil, divided1cupchopped onion2cupschopped broccoli½teaspoonsalt, divided½teaspoonground pepper, divided2largecloves garlic, minced2tablespoonsall-purpose flour1 ½cupsreduced-fat milk2teaspoonslemon zest5teaspoonslemon juice½cupgrated Parmesan cheese3cupsshredded cooked chicken (about 12 ounces)1 ½cupscooked whole-wheat orzo½cupwhole-wheat panko breadcrumbs

Cook Mode(Keep screen awake)

Ingredients

4tablespoonsextra-virgin olive oil, divided

1cupchopped onion

2cupschopped broccoli

½teaspoonsalt, divided

½teaspoonground pepper, divided

2largecloves garlic, minced

2tablespoonsall-purpose flour

1 ½cupsreduced-fat milk

2teaspoonslemon zest

5teaspoonslemon juice

½cupgrated Parmesan cheese

3cupsshredded cooked chicken (about 12 ounces)

1 ½cupscooked whole-wheat orzo

½cupwhole-wheat panko breadcrumbs

DirectionsPreheat oven to 400°F. Lightly coat an 8-inch-square baking dish with cooking spray.Heat 2 tablespoons oil in a large skillet over medium heat. Add onion; cook, stirring, until softened and starting to brown, about 3 minutes. Add broccoli and 1/4 teaspoon each salt and pepper; cook, stirring, until mostly softened, 3 to 4 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Transfer the mixture to a bowl.Brie GoldmanAdd 1 tablespoon oil to the pan. Sprinkle in flour; cook, stirring, for 1 minute. Gradually add milk, whisking constantly until the sauce thickens, about 2 minutes. Remove from heat and stir in lemon juice and the remaining 1/4 teaspoon each salt and pepper. Stir in Parmesan until melted. Add chicken, orzo and the broccoli mixture; stir until well coated. Transfer to the prepared baking dish.Brie GoldmanCombine panko, lemon zest and the remaining 1 tablespoon oil in a small bowl. Sprinkle evenly over the casserole. Bake until browned and bubbling, 15 to 20 minutes.Brie GoldmanOriginally appeared: EatingWell.com, November 2022

Directions

Preheat oven to 400°F. Lightly coat an 8-inch-square baking dish with cooking spray.Heat 2 tablespoons oil in a large skillet over medium heat. Add onion; cook, stirring, until softened and starting to brown, about 3 minutes. Add broccoli and 1/4 teaspoon each salt and pepper; cook, stirring, until mostly softened, 3 to 4 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Transfer the mixture to a bowl.Brie GoldmanAdd 1 tablespoon oil to the pan. Sprinkle in flour; cook, stirring, for 1 minute. Gradually add milk, whisking constantly until the sauce thickens, about 2 minutes. Remove from heat and stir in lemon juice and the remaining 1/4 teaspoon each salt and pepper. Stir in Parmesan until melted. Add chicken, orzo and the broccoli mixture; stir until well coated. Transfer to the prepared baking dish.Brie GoldmanCombine panko, lemon zest and the remaining 1 tablespoon oil in a small bowl. Sprinkle evenly over the casserole. Bake until browned and bubbling, 15 to 20 minutes.Brie Goldman

Preheat oven to 400°F. Lightly coat an 8-inch-square baking dish with cooking spray.

Heat 2 tablespoons oil in a large skillet over medium heat. Add onion; cook, stirring, until softened and starting to brown, about 3 minutes. Add broccoli and 1/4 teaspoon each salt and pepper; cook, stirring, until mostly softened, 3 to 4 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Transfer the mixture to a bowl.

overhead view of broccoli, chopped onions, and minced garlic cooking in a pan

Add 1 tablespoon oil to the pan. Sprinkle in flour; cook, stirring, for 1 minute. Gradually add milk, whisking constantly until the sauce thickens, about 2 minutes. Remove from heat and stir in lemon juice and the remaining 1/4 teaspoon each salt and pepper. Stir in Parmesan until melted. Add chicken, orzo and the broccoli mixture; stir until well coated. Transfer to the prepared baking dish.

overhead view of hands pouring milk in a pan with flour and oil mixture

Combine panko, lemon zest and the remaining 1 tablespoon oil in a small bowl. Sprinkle evenly over the casserole. Bake until browned and bubbling, 15 to 20 minutes.

overhead view of casserole in a dish with breadcrumb mixture sprinkled on half of the top and a bowl of breadcrumb mixture with a spoon in it

Originally appeared: EatingWell.com, November 2022

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Nutrition Facts(per serving)545Calories24gFat38gCarbs45gProtein

Nutrition Facts(per serving)

  • Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.