SUBMITTED BY: Alyssa H. & Howie H. ❗️

My sister, Alyssa and her boyfriend, Howie wanted to submit a recipe this week! This meal makes a great meal prep, as it makes 6 servings and can even be frozen! ❄️ 

📩 If you have a recipe that you would like to submit, please email it to me with pictures at

Servings: 6

Calories per serving: 317 cal

Protein per serving: 29 g

Carbs per serving: 33 g


2 cups reduced sodium chicken broth

1 cup 1% milk

1 tsp poultry seasoning

1/2 cup flour2 cups water (divided)

1 cup uncooked quinoa

1 lb boneless skinless chicken breast

2 tsp black pepper

1/4 cup reduced-fat shredded cheddar

3 cups fresh broccoli florets


1. Sauce: preheat the oven to 400° and grease a baking dish 9 x 13. Bring the chicken broth and half a cup of milk to a low boil in a sauce pan. Whisk the other half cup milk with the poultry seasoning and flower; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.

2. Assembly: in a large bowl, mix the sauce from step one, 1 cup water, quinoa, and bacon if you so choose, and stir to combine. Pour the mixture into the baking dish. Slice the chicken into thin strips and lay the chicken over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.3. Broccoli: while the casserole is in the oven, place the broccoli in boiling water for 1 min until it turns bright green & then run under cold water. Set aside.

4. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese and enjoy! 😋

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