12 ounces boneless, skinless chicken
breast
1/4 teaspoon sea salt
3/4 teaspoon freshly cracked black
pepper, divided
2 tablespoons olive oil, divided
1/2 medium yellow onion, diced
2 cloves garlic, minced
3 cups frozen broccoli florets
1 tablespoon whole wheat flour or
all-purpose flour
1 1/2 cups skim milk
3/4 cups sharp cheddar cheese,
freshly grated, divided
2 cups cooked whole grain wild rice
blend
Cooking spray
1/4 cup whole wheat panko breadcrumbs
Heat oven to 350F. Cut chicken into
1/2-inch cubes. Season with salt and 1/4 teaspoon pepper.
In a large skillet, heat 1/2
tablespoon of the oil over medium heat. Add chicken and cook, stirring, until
chicken is cooked through. Remove chicken to a large bowl.
In the same skillet, heat another
1/2 tablespoon of oil. Add garlic, onion, and broccoli. Cook, stirring, until
onion is soft and broccoli is bright green. Pour into bowl with chicken.
Turn heat to low and add remaining
tablespoon of oil to the skillet. Sprinkle flour over oil and whisk to make a
paste. Slowly add milk, whisking to combine. Stir in cheese and remaining 1/2
teaspoon of black pepper. Remove from heat.
Add rice to chicken and broccoli in
the large bowl. Stir to combine. Gently stir in cheese sauce.
Spray a 9x9-inch baking dish with
cooking spray. Spread rice mixture into baking dish. Sprinkle with remaining
1/4 cup of cheese and breadcrumbs.
Bake 15 to 20 minutes, or until
cheese is melted and casserole is bubbly. Remove from the oven and serve hot
Comment: This is totally delicious! I did make one change. I sprinkled mine with French fried onions instead of the panko breadcrumbs. So, so good. And healthy too.
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Nutrition Facts
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Servings: 9 servings (1 cup each)
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Amount per serving
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Calories
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218
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% Daily Value*
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Total Fat 8g
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10%
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Saturated Fat 3g
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15%
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Cholesterol 34mg
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11%
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Sodium 189mg
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8%
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Total Carbohydrate 22g
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8%
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Dietary Fiber 3g
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11%
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Total Sugars 4g
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Includes 0g Added Sugars
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0%
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Protein 17g
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Vitamin D 1mcg
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5%
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Calcium 146mg
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11%
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Iron 1mg
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6%
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Potassium 283mg
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6%
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