Chicken, Broccoli Rice Casserole

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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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