Chicken & Broccoli Rice Casserole

Chicken & Broccoli Rice Casserole

Ingredients

• 3 cups cooked. brown rice (approx. 1 cup uncooked rice)
• 1 tablespoon olive oil
• 1 small onion, finely chopped (about 1 cup)
• 8 ounces button mushrooms, sliced
• 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
• 3/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 1 (12-ounce) bag microwave-in-bag fresh broccoli florets
• 1 1/2 cups 1% low-fat milk
• 3 tablespoons all-purpose flour
• 3 ounces sharp cheddar cheese, shredded (about 3/4 cup)

Directions

Preheat broiler to high. Cook rice according to package directions.

While rice cooks, heat a large 12-inch ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, mushrooms, and chicken; sprinkle with 1/4 teaspoon salt and pepper. Sauté until chicken, mushrooms and onion are done, about 6-8 minutes.

Place broccoli into a microwave safe bowl and add 2-3 tablespoons of water. Cover with a plate and cook broccoli in microwave for 3 minutes.

Combine milk and flour, stirring with a whisk or fork until smooth. Stir milk mixture into chicken mixture in skillet. Cook 2 minutes or until bubbly and thick, stirring frequently.

Stir in remaining 1/2 teaspoon salt, rice, and broccoli. Sprinkle with cheese.

Broil 1 minute or until cheese melts and just begins to brown.

NOTE: If you don’t have an ovenproof skillet use a glass baking dish to broil the casserole.

Nutrition Information

Serves: 4 |  Serving Size: 2 cups

Per serving: Calories: 432; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 68mg; Sodium: 668mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 9g; Protein: 27g

Nutrition Bonus: Potassium: 518mg; Iron: 13%; Vitamin A: 18%; Vitamin C: 129%; Calcium: 28%