Name: Cheesy Chicken and Rice Casserole
Total time: 1 h 40 min
Yield: 8 servings
Ingredients: 1½ lb boneless, skinless chicken breast, cut in ¾-inch cubes (680 g); 3 tbsp olive oil (40 g); 1 medium onion, chopped (about 1 cup, 160 g); ¾ tsp garlic powder (2.3 g); ¼ cup all-purpose flour (31 g); 2½ cups low-sodium chicken broth (600 g); 1 cup 1% milk (245 g); ½ tsp salt (3 g); ½ tsp black pepper (1.2 g); ½ tsp paprika (1.2 g); 1 cup shredded reduced-fat cheddar, divided (113 g); 1½ cups long-grain brown rice, uncooked (278 g); 12 oz frozen chopped broccoli (340 g); Butter or oil for the baking dish

Ingredients

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1½ lb boneless, skinless chicken breast, cut in ¾-inch cubes
3 tbsp olive oil
1 medium onion, chopped (about 1 cup, 160 g)
¾ tsp garlic powder
¼ cup all-purpose flour
2½ cups low-sodium chicken broth
1 cup 1% milk
½ tsp salt
½ tsp black pepper
½ tsp paprika
1 cup shredded reduced-fat cheddar, divided
1½ cups long-grain brown rice, uncooked
12 oz frozen chopped broccoli
Butter or oil for the baking dish

Method

Nutrition

Estimated

Per scoop (about 1½ cups) · serving size 1 of 8

Calories379

Total fat	12.3 g
Saturated fat	3.5 g
Sodium	322 mg
Total carbohydrate	36.5 g
Dietary fiber	3.1 g
Total sugars	3.4 g
Protein	30.1 g

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