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15Ingredients
65Minutes
630Calories
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Ingredients
US|METRIC
4 SERVINGS
- 2 Tbsp. olive oil (— divided)
- 1 lb. boneless skinless chicken breasts (— cut into bite-sized pieces)
- 1 small yellow onion (— diced)
- 1/2 cup all purpose flour
- 2 cups reduced sodium chicken broth
- 1 1/2 cups milk (—, I used skim)
- 1 tsp. kosher salt
- 1/2 tsp. black pepper
- 1/2 tsp. garlic powder
- 1/2 tsp. dried thyme
- 1 cup freekeh (uncooked, — or uncooked quinoa)
- 1 lb. asparagus (— tough ends removed, cut into 2-inch pieces)
- 1 bunch carrots (spring, —, 8 to 10 ounces peeled, cut into 1/4-inch coins)
- 1/2 cup shredded cheese (—, any kind that melts well, such as Gouda, Fontina Gruyere, or cheddar; I used Gouda)
- 1/4 cup freshly grated Parmesan cheese (— for topping)
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NutritionView More
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630Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories630Calories from Fat180 |
| % DAILY VALUE |
| Total Fat20g31% |
| Saturated Fat7g35% |
| Trans Fat |
| Cholesterol100mg33% |
| Sodium1330mg55% |
| Potassium1510mg43% |
| Protein48g |
| Calories from Fat180 |
| % DAILY VALUE |
| Total Carbohydrate67g22% |
| Dietary Fiber12g48% |
| Sugars14g |
| Vitamin A360% |
| Vitamin C25% |
| Calcium45% |
| Iron30% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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