ππ½οΈ Sure, I’d love to tell you all about Asparagus Chicken Casserole! ππ½οΈ
What is Asparagus Chicken Casserole?
Asparagus Chicken Casserole is a delicious, comforting dish that combines tender chicken, fresh asparagus, and a creamy sauce, often topped with cheese and breadcrumbs. It’s baked in the oven until it’s bubbling, golden brown, and absolutely scrumptious.
History:
The exact origin of Asparagus Chicken Casserole is not well-documented, but casseroles, in general, have been a popular way of preparing and serving food for centuries. Combining chicken, vegetables, and a creamy sauce in a casserole is a classic and versatile method of cooking. Asparagus likely became a star ingredient as it became more readily available in various parts of the world.
Components:
- Chicken: Boneless, skinless chicken breasts or thighs are commonly used. They are typically cooked and cut into bite-sized pieces.
- Asparagus: Fresh asparagus spears are a must. You’ll want to trim them and blanch them before adding to the casserole.
- Creamy Sauce: A creamy, flavorful sauce is what ties this casserole together. It’s often made with a combination of chicken broth, cream, butter, flour, and seasonings.
- Cheese: Cheddar, Parmesan, or other melty cheeses are often sprinkled on top for a rich and gooey finish.
- Breadcrumbs: For a crunchy topping, breadcrumbs can be mixed with a bit of butter and sprinkled over the casserole.
Steps to Prepare Asparagus Chicken Casserole:
Ingredients:
- 2 boneless, skinless chicken breasts, cooked and cubed
- 1 pound fresh asparagus, trimmed and blanched
- 1/4 cup butter
- 1/4 cup all-purpose flour
- 1 cup chicken broth
- 1 cup heavy cream
- 1/2 cup shredded cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1/2 cup breadcrumbs
- Salt and pepper to taste
Instructions:
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Preheat your oven to 350Β°F (175Β°C).
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In a large skillet, melt the butter over medium heat. Stir in the flour to make a roux.
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Add the chicken broth and heavy cream, stirring until the mixture thickens. Season with salt and pepper.
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In a 9×13-inch baking dish, layer the cooked chicken and blanched asparagus.
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Pour the creamy sauce over the chicken and asparagus.
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Sprinkle cheddar and Parmesan cheese on top of the casserole.
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In a small bowl, mix the breadcrumbs with a little melted butter and sprinkle them evenly over the cheese.
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Bake in the preheated oven for about 30 minutes, or until the casserole is bubbling and the top is golden brown.
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Remove from the oven and let it rest for a few minutes before serving.
Preparation Time:
The preparation time for Asparagus Chicken Casserole is roughly 30-40 minutes, and the baking time is about 30 minutes. So, in total, you can expect to have this delicious casserole ready in about 1 hour.
Now, enjoy your Asparagus Chicken Casserole! ππ½οΈπ
Certainly! Here are the nutrition facts and some health information for Asparagus Chicken Casserole. Keep in mind that these values can vary based on specific ingredients and portion sizes, but this can give you a general idea.
Nutrition Facts (Approximate, per serving):
- Calories: 380-450
- Protein: 25-30 grams
- Carbohydrates: 15-20 grams
- Dietary Fiber: 2-4 grams
- Sugars: 2-4 grams
- Total Fat: 25-30 grams
- Saturated Fat: 12-15 grams
- Cholesterol: 80-100 mg
- Sodium: 600-800 mg
- Vitamin A: 20-30% of the daily recommended intake
- Vitamin C: 20-30% of the daily recommended intake
- Calcium: 20-25% of the daily recommended intake
- Iron: 10-15% of the daily recommended intake
Health Information:
- Protein: Chicken is a good source of lean protein, which is essential for muscle growth and repair.
- Fiber: Asparagus provides dietary fiber, which aids in digestion and helps maintain a healthy gut.
- Vitamins and Minerals: Asparagus is rich in vitamins A and C, which support skin and immune health. It also contains folate, which is important for cell division.
- Calcium: The use of cheese in this recipe contributes to calcium intake, essential for strong bones and teeth.
- Moderation: While this casserole can be a delicious and satisfying dish, it’s important to consume it in moderation due to its relatively high calorie and fat content. Be mindful of portion sizes, especially if you’re concerned about calorie intake.
- Balanced Diet: To make this dish a part of a balanced diet, consider serving it with a side of fresh salad or steamed vegetables to increase the overall nutritional value.
Remember, the nutrition facts can vary based on the specific ingredients and serving sizes you use. It’s always a good practice to check nutrition labels and consider individual dietary needs and goals when including dishes like Asparagus Chicken Casserole in your meal plan.
