Chicken and Broccoli Casserole
Active Time: 20 minutes Total Time: 30 minutes- 1 tablespoon canola oil or substitute
- 1 1/2 pounds boneless, skinless chicken breasts, trimmed and cut into bite-size pieces
- 1 small onion, finely chopped
- 1/3 cup all-purpose flour
- 4 cups reduced-fat milk
- 3 cups broccoli florets
- 2 tablespoons water
- 2 (9-ounce) packages precooked brown rice
- 1 1/2 cups shredded reduced-fat sharp cheddar cheese
- 1 teaspoon dry mustard
- 1/2 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon ground pepper
- 1 cup prepared crispy fried onions
Heat oil in a large high-sided ovenproof skillet over medium-high heat. Add chicken and chopped onion; cook, stirring occasionally, until the chicken is no longer pink on the outside, about 7 minutes. Sprinkle the mixture with flour and cook, stirring occasionally, for 1 minute. Add milk to the pan and bring to a boil, stirring frequently. (Be careful, the pan will be very full.) Boil, stirring, for 1 minute.
Meanwhile, place broccoli and water in a microwave-safe container. Cover and microwave on high until the broccoli is tender, about 3 minutes. Drain.
Remove the pan from the heat and carefully stir in rice, cheese, dry mustard, garlic powder, salt, pepper, and the broccoli. Sprinkle with crispy onions.
Bake the casserole until bubbling at the edges, about 10 minutes. Let stand for 5 minutes before serving.
Recipe nutrition per serving: 584 Calories, Total Fat: 24 g, Saturated Fat: 11 g, Cholesterol: 104 mg, Carbohydrates: 45 g, Fiber: 3 g, Total Sugars: 9 g, Protein: 40 g, Sodium: 706 mg, Potassium: 643 mg, Iron: 2 mg, Folate: 67 mcg, Calcium: 431 mg, Vitamin A: 1742 IU, Vitamin C: 34 mg.
