Cut into this delicious chicken & broccoli rice casserole courtesy of Cooking Light! The casserole combines simple ingredients like brown rice, broccoli, chicken and cheddar cheese into a winning family meal.
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: 453; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 70mg; Sodium: 694mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 9g; Protein: 28g
Nutrition Bonus: Potassium: 518mg; Iron: 15%; Vitamin A: 19%; Vitamin C: 129%; Calcium: 32%
Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.
Follow Cooking Light on Facebook for daily recipe inspiration.
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