Total Time 45 min
Prep 15 min. Cooking 30 min.
Servings 9 (1 cup each)
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 the
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
Comments: I found this dish on-line and had to give it a try. The only changes I made were to use a whole medium onion chopped and a frozen package of chopped broccoli, thawed. My purpose of making this was to take it to a neighbor who's mother was in the hospital. Well, it made quite a bit so I divided it into 3 casserole dishes. One medium size and 2 smaller. I have gotten nothing but raves about this dish from my neighbor, who is also a food tester and another food tester that was lucky enough to enjoy this dish. It does take some time, but it's worth every minute.
I used a Wild Rice that I've never tried before in this dish. Its Lundberg Wild Blend Rice. It contains - Long Grain Brown Rice, Sweet Brown Rice, Wild Rice, Wehani, Red Rice, and Black Rice. I found this at Walmart and you can bet I'll be buying it again.
