Chicken Broccoli Rice Casserole
Ingredients
-
1
¾ cups
low-sodium chicken stock
-
2
cups
instant brown rice
-
1
pound
broccoli florets
-
1
teaspoon
extra-virgin olive oil
-
1
pound
boneless skinless chicken breasts
-
¾
teaspoon
kosher salt
-
¾
teaspoon
garlic powder
-
½
teaspoon
ground black pepper
-
2
tablespoons
all-purpose flour
-
2
cups
milk
-
3
tablespoons
Dijon mustard
-
⅓
cup
nonfat plain Greek yogurt
-
1½
cups
reduced-fat shredded cheddar cheese
Instructions
- Preheat the oven to 375°F and grease a baking dish.
- Boil chicken stock in a large pot, add rice, and then place broccoli on top. Cover and cook for 5 minutes, then let sit for another 5 minutes.
- Sauté chicken with salt, garlic powder, and pepper until cooked through, then set aside.
- In the same pot, whisk flour with some milk, then add the rest of the milk and cook until thickened.
- Stir in Dijon mustard, remaining spices, Greek yogurt, and 1 cup of cheese until smooth.
- Combine the rice, broccoli, and chicken with the cheese sauce, then transfer to the baking dish and top with remaining cheese.
- Bake for 25 minutes until hot and bubbly, then let stand for 10 minutes before serving.
Nutrition Facts (estimated)
Servings
6
Calories
337
Total fat
6g
Total carbohydrates
37g
Total protein
33g
Sodium
mg
Cholesterol
mg
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