This recipe can be found by clicking here. (Date accessed and working 5th June 2019)
Ingredient:
- 1 3/4 cups chicken stock
- 2 cups wholemeal rice (pre cooked if you use uncooked it will need more water apparently.
- 1 lb broccoli florets — chopped into bite-sized pieces (I used 2 whole things)
- 1 teaspoon extra-virgin olive oil
- 1 lb boneless skinless chicken breasts (I used 3 breasts)
- 3/4 teaspoon salt — divided
- 3/4 teaspoon garlic powder — divided
- 1/2 teaspoon black pepper — divided
- 2 tablespoons plain flour
- 2 cups milk — divided (I used skim)
- 3 tablespoons dijon mustard (it seems like a lot maybe the first time use a little less if you don’t like mustard!)
- 1/3 cup non-fat plain Greek yogurt
- 1 1/2 cups reduced-fat shredded cheddar cheese
To prepare:
- Place a rack in centre of oven and preheat oven to 375 degrees F. Lightly grease a deep 9-inch-square baking dish or a 3-quart casserole dish.
- Bring the chicken stock to a boil in a large pot, then add the rice. Return to a boil, add the broccoli to the top of the rice (no need to stir it together), then cover, reduce the heat to low, and let cook 5 minutes. Remove the pot from heat and let sit, covered, for an additional 5 minutes. Most of the rice liquid should be absorbed.
- Meanwhile, heat the olive oil in a large pan over medium-high. Add the chicken, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the centre, about 4 to 6 minutes, then remove to a plate. Being careful not to burn yourself, wipe the pan clean with a paper towel.
- Reduce the heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk. Pour the mixture into the pot, then add the remaining 1 1/2 cups milk. Cook, stirring constantly until thickened, 7 to 10 minutes. Remove from the heat and whisk in the Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.
- Add the rice and broccoli mixture and the reserved chicken to the cheese sauce, stirring gently to coat. Spoon the mixture into the prepared dish and top with the remaining 1/2 cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.
Nutrition Information
Amount per serving (1 (of 6)) — Calories: 398, Fat: 10g, Saturated Fat: 3g, Cholesterol: 63mg, Sodium: 743mg, Carbohydrates: 47g, Fibre: 7g, Sugar: 8g, Protein: 35g
I would say it made 6 good portions, if you think they are too small add some salad to it!
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