Chicken Spinach Logs/Burgers

1 lbs. ground chicken
1 cup chopped spinach

1 tsp. finely chopped garlic

1 small red onion, chopped
1 Tbsp. oil
½ cup shredded cheese

spray oil for frying

In a medium frying pan saute onions and garlic until transparent in oil.  Add spinach and saute until limp.  Allow to cool completely.  In a large bowl combine all ingredients.  Shape into logs/patties.  Heat a non-stick pan over med-high heat until hot.  Add logs/patties.  Use spray oil only if needed.  Cook on all sides until brown.  Cover and reduce heat to low.  Cook an additional 10 minutes or until the center reads 165 degrees.  Serves 4

Comments:  I wasn’t sure I would like this but decided to give it a try.  The original recipe didn’t use the cheese but I thought it would make everything stick together better so I added just a light amount of cheese.  The original also had the logs resting on a pressed out, grilled biscuit.  I passed on that.  I made these the 1^st time as logs and after tasting them I decided they would be delicious as burgers so I made them a 2^nd time as burgers, adding my favorite condiments and they were delicious!  This is now my go-to healthy burger.  My 3 food testers also loved it both as a log as well as on a bun.  One of my testers stopped me and said he wanted the recipe.  He wants to start making them for himself.

Crescent Chicken

1 can (8 oz) refrigerated crescent rolls

8 frozen breaded chicken strips

8 slices precooked bacon

8 slices Cheddar cheese

ranch dressing

Steps

1

Heat oven to 375°F. Line large cookie sheet with cooking parchment paper. Separate dough into 8 triangles. Place 1 chicken strip on wide end of each triangle; fold 1 slice bacon in half, placing on top of chicken strip, and add 1 slice of cheese folded into thirds.

2

Roll up each crescent, ending at tip of triangle. Place cheese side up on cookie sheet.

3

Bake 17 to 21 minutes or until deep golden brown and chicken is heated through. Serve warm with ranch dressing.

Comment:  This is really good and so easy to make.  The original recipe called for 4 slices of cheese, but I didn’t read that part and added the whole slice folded into thirds.  A really good mistake!  I loved the slight sweetness from the crescents.  Each ingredient was well blended allowing you to taste each flavor.  This would be great dipped in pizza sauce.

Chicken & Spinach Alfredo

8 oz uncooked spaghetti

2 tablespoons olive oil

1 lb. chicken tenders (not breaded), cut into 1-inch pieces

¼ teaspoon salt

¼ teaspoon ground pepper

1 ½ cup chopped spinach

1 jars (16 oz) Alfredo pasta sauce

1 cups shredded mozzarella cheese
parmesan cheese, optional
¼ cup Panko

Steps

1 Heat oven to 350°F.

2 Cook pasta as directed on box; drain.

3 Meanwhile, in 12-inch nonstick skillet, heat olive oil over medium-high heat. Add chicken, salt and pepper; cook 6 to 8 minutes or until chicken is no longer pink. Add spinach, saute 2-3 minutes.  Add Alfredo sauce; carefully stir until well blended.

4 Spoon spaghetti evenly into 13x9-inch baking dish sprayed with non-stick; sprinkle mozzarella cheese over spaghetti.  Evenly spoon Alfredo mix over the cheese. 

5 Bake 25 to 30 minutes or until cheese is melted and thoroughly heated.
6 Sprinkle with parmesan cheese and Panko.  Put back in the oven and turn the oven off, allowing the cheese to melt.

Serves 6-8

Comment:  This recipe originally used broccoli, which I can’t eat, so I substituted it with spinach.  I used frozen ‘bag’ spinach which is easier to work with.  The original had everything mixed together and then placed in a baking dish.  I made the separation which made ‘cutting’ a serving so much easier.  I also added the parmesan and panko.  So delicious!  So easy!

Chicken Lazone

2 teaspoons kosher (coarse) salt

2 teaspoons garlic powder

2 teaspoons chili powder

1 lb uncooked chicken breast tenders (not breaded)

4 tablespoons unsalted butter

1 cup whipping cream

In small bowl, stir together 2 teaspoons kosher salt, 2 teaspoons garlic powder and 2 teaspoons chili powder. Sprinkle over 1 lb uncooked chicken breast tenders (not breaded) to completely coat.

In 10-inch skillet, melt 2 tablespoons of the unsalted butter over medium-low or medium heat. Add coated chicken tenders; cook 3 to 4 minutes on each side or until browned and no longer pink in center. Transfer chicken to plate; set aside.

In same skillet, heat 1 cup whipping cream, scraping up any brown bits from bottom of skillet. Increase heat to simmer or until cream comes to a boil. Reduce heat; simmer until cream is reduced by half. Stir in remaining 2 tablespoons unsalted butter. Season to taste with salt. Return chicken to skillet.
Serves 4

Comments:  I forgot to buy the whipping cream so I used 1 1/4 cups of milk and 1 Tbsp. flour, mixed until smooth and I also added 1/4 cup of soft cream cheese with chives & onions.  I added the cream cheese to the frying pan after taking the chicken out, stirring until melted.  I then added the milk with flour cooking until it started to thicken.  Then I replaced the chicken, heating everything and poured over the pasta.  This dish is different.  I took one bite and wasn't sure I liked it but found myself wanting another bite, then another, then another.  It really is good.

Chicken Spinach Artichoke for One

1 chicken breast, baked
1/4 cup Spinach Artichoke Dip
1/2 cup boiling bag rice, cooked

Preheat oven to 400.  In an ovenproof dish sprayed with non-stick spray, place the rice, top with all but a tablespoon of the Spinach Artichoke Dip on the rice, top with the chicken, top that with the tablespoon of Spinach Artichoke Dip.  Place in the oven 5 minutes or until the dip is hot and lightly melting.

Comment:  This is so easy and so good.  You can actually use deli baked or fried chicken or bake your own.  The dip I buy is in the produce section.  It's creamy and full of chunks of artichoke and lots of spinach.  This is such a simple dish as well as delicious.

Chicken-Spinach-Artichoke Casserole

1 pkg. cream spinach (Green Giant)
1 can artichokes (drained and not seasoned)
1 cup cooked chicken (cut into bite size pieces)
1 boiling bag of rice (boiled)
1/2 cup cheese (shredded)
French fried onions

Preheat oven to 350 degrees.  Cook spinach according to package (microwave).  When done, place in a large bowl.  Chop the drained artichokes and add to the spinach.  Add the chicken and cheese.  Spray a baking dish or pie pan with non-stick spray.  Evenly spread the rice on the bottom of the pan.  Top with the spinach/cheese mixture spreading it over the rice.  Bake 20 minutes.  Remove from oven and top with French fried onions.  Bake another 5 minutes.

Comments:  This is delicious and healthy!  Since spinach is the only green I'm allowed to eat (due to a health problem) I try to find creative, healthy and tasty ways to change it up.  Rotisserie chicken works great and cuts prep time too.  If you want, you can add another sprinkle of cheese before adding the onions. This helps them 'stick' to the dish.  I made this in a glass pie pan so it wouldn't be too thick nor too thin.  It worked perfectly.

Chicken Parmesan

¾ cup panko breadcrumbs, preferably whole-wheat

4 chicken breast cutlets (4 ounces each, about ½ inch thick), trimmed

4 tablespoons extra-virgin olive oil, divided

1 tablespoon minced garlic
¼ cup chopped onions (I like red)

1 can cream of chicken soup with herbs
1 soup can of water

¾ cup shredded part-skim mozzarella cheese

¼ cup grated Parmesan cheese
salt & pepper

Preheat oven to 400 degrees.

Season chicken with salt & pepper to taste.  Place panko in a shallow dish and dredge cutlets in it, pressing gently to fully coat.

Heat 1½ tablespoons oil in a frying pan over medium-high heat; add half the cutlets and cook until crispy, 3 to 4 minutes per side. Transfer to a plate. Repeat with 1½ tablespoons oil and the remaining cutlets.  Add the remaining 1 tablespoon oil, garlic and onion to the pan; cook, stirring often, until softened and fragrant, about 1 minute. Stir in soup and water, bring to a boil over medium-high.   Pour into a baking dish sprayed with non-stick.  Nestle the cutlets into the sauce in the pan. Top with mozzarella and Parmesan. Transfer the pan to the oven and bake 15-20 minutes or until bubbly and cheese has melted.

Comments:  Due to a digestive problem I can no longer eat tomatoes but love Chicken Parmesan.  When I ran across a recipe for this delicious dish I decided to make it into one that I could actually eat without the tomatoes.  I did this by simply thinking with my taste buds, substituting the cream of chicken soup for the tomatoes.  And by using the soup with herbs it gave this dish a wonderful taste.  So, even if you still like your Chicken Parmesan with tomatoes, give this one a try too.  I don't think you'll be disappointed.

Easy Chicken & Dumplins

2 cups reduced sodium chicken broth

1 ½ cups shredded cooked chicken 

3 – 4 frozen buttermilk biscuits

½ cup shredded Cheddar cheese

In 1 1/2- or 2-quart saucepan, heat broth and chicken to boiling. Cut each biscuit in half and cut each half into 4 pieces; add to boiling mixture. Reduce heat to medium; simmer uncovered 5 to 7 minutes, stirring frequently, until dumplings are cooked through and mixture is slightly thickened. Stir in Cheddar cheese until cheese melts. Serve immediately.

Comment:  During cooking some of the biscuits will dissolve during cooking which will make the soup nice and thick.  I used the frozen biscuits but I feel sure you could probably use canned too.  For my chicken I used butter garlic rotisserie from Walmart.  This dish is quick and sooooo easy to make.  And best of all, it’s delicious.  I made a double batch and ended up giving nice servings to 3 of my food testers who wanted more.

Tetrazzini Casserole

4 tablespoons butter, melted

1 medium onion, chopped (about 1/2 cup)

1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Mushroom Soup

1 ½ cups milk

¾ cup grated Parmesan cheese

3 cups cubed cooked chicken  or turkey

1 small can English peas, drained

8 ounces (1/2 of a 1-pound package) spaghetti, prepared according to package directions (about 4 cups)

1/3cup Panko

Set the oven to 400°F.  Melt half the butter.  Stir the melted butter and bread crumbs in a small bowl.

Heat the remaining butter in a 4-quart saucepan over medium heat.  Add the onion and cook for 1 minute.  Stir in the soup, milk and Parmesan cheese. Add the chicken, peas and spaghetti and toss to coat. Pour the spaghetti into a 13x9x2-inch baking dish sprayed with non-stick.  Evenly spread the chicken mixture over the spaghetti.  Sprinkle the Panko over the chicken mixture.  Bake for 25 minutes or until the mixture is hot and bubbling.

Comments:  The original recipe called for mushrooms and cream of chicken soup.  When I went to my pantry I found I was out of mushrooms but did have a can of cream of mushroom soup.  I used it instead of the cream of chicken.  For my chicken I used a garlic and butter rotisserie chicken.  The original called for 2 Tbsp. of sherry which I didn’t have so I simply eliminated it from the dish.  I didn’t have frozen peas that the recipe called for but did have a small can which I think worked even better.  I also changed the original bread crumbs to Panko.  This dish is simply delicious.  It’s even better the next day after all of the flavors have blended.  And the garlic, butter rotisserie chicken was a great addition.  Simple, easy and great to make with leftovers.

Cheesy Chicken Potato Casserole

1 (10 3/4 oz) can condensed cream of chicken soup with herbs

1 (8 oz) container of sour cream

1 cups shredded cheddar cheese

1 (3 oz) package dehydrated hash brown potatoes
½ cup French fried onions with red bell peppers

2 cups shredded rotisserie chicken

1 cup crushed croutons

1 tbsp butter, melted

Preheat oven to 350 degrees F. Lightly grease a 3 quart casserole dish with non-stick spray and set aside.  Place the hash browns and French fried onions with peppers in a small bowl.  Add 1 cup of water to the potatoes.  In a large bowl combine the condensed soup and sour cream, whisk until smooth. Add in the cheese, hash brown potatoes and chicken. Stir until combine. Pour the mixture into the prepared casserole dish.

Combine the crushed croutons with the melted butter and sprinkle over the top of the casserole. Bake, uncovered, for 40 to 50 minutes or until heated through and center is bubbly.

Comments.  This is a delicious dish.  I had a container of the French fried onions with peppers which were perfect for this dish but you can use regular French fried onions if you want.  This is also something that can be made with left over turkey.  I've even thought about trying it using ground beef and cream of mushroom soup instead of the chicken.

Chicken and Spinach Calzone

4 oz. cream cheese, softened
1 cup Mozzarella cheese, finely shredded
2 tsp. minced garlic
1 pkg (6 oz.) frozen baby spinach, thawed and drained
2 chicken breasts, cooked and shredded
1 pie shell

Preheat oven to 400 degrees.  Place a piece of parchment paper or foil on a baking dish.  Spray with cooking spray.  Lay out the pie shell.  Spread the cream cheese over the crust up to about 1” from the edge.  In a pan saute spinach and garlic until the spinach is wilted, draining completely.  In a large bowl combine spinach, chicken and mozzarella cheese.  Place on half of the pie shell.  Fold over and seal the edges with the tongs of a fork.  Bake 15-20 minutes or until crust is lightly browned and cheese inside has melted.  Sprinkle with more cheese if desired. 

Comments:  I know that the last few recipes have been chicken and spinach but there is a reason.  I have a medical problem that forbids me from eating any greens except spinach.  So, I'm working on different variations using the spinach.  I promise to try making something with pork and even beef in the near future.

Anyway, this dish was so easy to make and boy was it delicious!  I actually had some of the mixture left over that I'll be putting in crescent rolls.  I have no doubt that version will be delicious too.  Give this one a try.  You'll love it.

Chicken Crescent Roll

2 cans crescent rolls

1 tablespoon olive oil

4 garlic cloves, thinly sliced
½ bag (1 lb. pkg) frozen chopped spinach leaves

1 can or jar spaghetti sauce (your choice of taste)

2-3 boneless, skinless chicken breasts (cooked & shredded

1/2 cup Italian Blend shredded cheese

1/4 cup grated part mozzarella cheese (can use Italian Blend)
Italian seasoning blend

Press the crescent rolls on separate sheets of parchment paper or foil sprayed with oil making sure to seal the seams.  Sprinkle with Italian seasoning blend.  I like using Garlic Tuscan by Kingsford.  Preheat oven to 450 degrees. Place the rolls on 2 separate baking dishes.  

Add oil and garlic to a large skillet and cook over low-medium heat, until garlic is slightly golden, about 3 minutes. Be sure to stir it and watch it so that it does not burn.  Add spinach to the skillet and cook over medium-high. Use tongs to toss it. Cook until just wilted, about a minute and a half (you don't want to overcook it or have a lot of liquid released). Add the shredded chicken and spaghetti sauce mixing everything together until everything is coated with the sauce.  

Put half the mixture down the center of both of the crescent dough leaving about 2.5 inches on each side.  Sprinkle the top of the mixture with cheese.  

Bring the sides over the mixture and seal.  Bake 8-10 minutes or until golden brown.  

Sprinkle the center with a little more cheese and return to oven to melt (about 1 minute).  

Comment:  This dish was originally using puff pastry which if you’ve priced it lately, you’ll agree it can be quite expensive.  I used the crescent rolls (store brand) mainly because that is what I had in my refrigerator.  I’m glad I did.  The crescent roll dough ‘melts in your mouth’ with every bite.  Of course, I changed several ingredients, adding here and there, as well as eliminating a couple of the original ingredients until I came up with this dish.  All 3 of my food testers that had the pleasure of trying this dish loved it. So did I!  When working this up I had no idea it would make enough for 2 dishes and only had 1 roll of crescents, so the remaining half was frozen for another day which I feel will be used very soon. This is a must try dish.

Chicken & Spinach Casserole

2-3 boneless, skinless chicken breasts cut into small chunks
1 pkg (16 oz) cut leaf spinach
½ red onion sliced & chunked chopped onion

1 teaspoon olive oil

1 8-ounce package cottage cheese
1 cup Cheddar & Pepper Jack shredded cheese
About 1 dozen large garlic croutons, crushed
Cheese for top

Preheat oven to 350F.  In a large frying pan heat the oil.  Add chicken and onions.  Cook until chicken is lightly brown and onions are softened.  Add spinach and cook until wilted (5-8 minutes).  Add cottage cheese and cheese.  Pour into 2 qt. casserole dish and bake 25-30 minutes or until bubbly and cheese has melted.  Sprinkle with crushed croutons and sprinkle with enough cheese to very lightly cover croutons.  Bake another 5 minutes or until cheese melts.  Serves 4-6.

Comments:  I found a basic recipe for spinach dip using cottage and feta cheese.  To it I added the chicken and red onions.  Eliminated the feta and lemon juice and added the cheddar & pepper jack blend which has just a small amount of jalapeno peppers.  I also added the croutons and enough cheese for the top to barely hold the croutons in place.  The 2 food testers that had the pleasure of enjoying this wanted more.  It is delicious!

Cauliflower Chicken Cheese Bake

1 tablespoon olive oil

2 medium chicken breast (boneless, skinless)
1 small head cauliflower, cut into chunks

1/2 red/purple onion, sliced

2 cloves garlic (minced)

1/4 cup sour cream

1/2 cup cheddar (shredded, or jack cheese)

Heat large skillet with oil over medium heat. Cut chicken into bite-sized pieces and season with salt and pepper. Saute until brown on both sides, adding onions and cauliflower about halfway through.  Add garlic and cook for another minute.  Add sour cream, blending well. Top with shredded cheddar or jack cheese, turn off heat and cover to allow cheese to melt.  Serve when cheese melts.

Comments:  The original recipe called for regular onions, diced, heavy cream and hot peppers.  I added the cauliflower, used sliced red onions and sour cream instead of heavy cream.  I also eliminated the hot peppers using cheddar & pepper jack blend cheese giving it just a slight touch of heat.  This is so good!  You can make changes such as using broccoli, broccoli and cauliflower or maybe even spinach.  Hum, that sounds like a tasty change.  Also, if you want the cheese slightly browned, instead of putting a lid on, put the whole pan under the broiler until lightly browned.

Chicken, Broccoli, and Wild Rice Casserole

Top of Form

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.  

Ritzy Chicken Casserole

2 sleeves Ritz crackers

1 can Cream of Chicken or Mushroom soup

1 cup sour cream

¾ cup chicken broth

Chopped chicken

4 oz melted butter

2 med. Red potatoes sliced thin.
½ - ¾  cup shredded cheese (to taste)

Crumble one sleeve of Ritz crackers in the bottom of a 2 ½ quart casserole dish.  Drizzle half of the melted butter over crackers.  Layer potato slices over crackers.  Mix chicken with soup, sour cream, broth and rice.  Pour over potatoes.  Top with cheese.  Crush the other sleeve of crackers over mixture.  Drizzle with remaining butter. Cover with foil and place a bread pan over the foil to hold in heat, allowing the potatoes to bake.  Bake at 350 degrees for 30-40 minutes.  Serves 6-8 

Broccoli/Cauliflower Chicken Casserole

1 lb. boneless skinless chicken breasts - cooked, cut into bite-size pieces

1 cup broccoli florets
1 cup cauliflower florets

1 can (10-3/4 oz.) condensed cream of mushroom soup
1 can (10-3/4 oz.) condensed cream of chicken soup

1 cup plus 2 Tbsp. water

1-1/2 cups instant brown rice, uncooked

1 cup shredded cheese

Preheat oven to 350 degrees.  In a large bowl combine all ingredients except the cheese.  Pour into casserole dish.  Cover with foil and bake 45-50 minutes or until rice is done.  Cover with cheese and cook another 5 minutes or until cheese has melted.  Serves 6-8

Comment:  This recipe started out using broccoli only but I had some cauliflower that needed to be used so I combined the 2.  It was also cooked on top of the stove but I decided to make mine in the oven which actually took longer due to the rice.  I also added the can of cream of chicken soup to make it creamer.  This turned out so good.  The 2 'food testers' that tried it simply wanted more.

Chicken & Dumpling Casserole

1/2 cup butter 1 stick

1 cup small onion chopped

2 ribs celery chopped

3 cups cooked shredded chicken

1 cup Self-Rising Flour

1 cup milk 2% or higher

2 cups chicken broth

1 10.75 oz can cream of chicken soup undiluted

salt and pepper to taste

Preheat oven to 350F degrees.

Spray a 9 x 13 baking dish with nonstick cooking spray.

In a small skillet over medium heat, melt the butter and add chopped onion and celery.

Cook for about 8-10 minutes (until veggies are soft).

Pour the butter and veggie mixture into your prepared baking dish.

Add the chicken in a layer on top of the vegetables.

In a small bowl, combine self-rising flour with milk.

Pour this mixture over chicken (do not stir mixture).

In another small bowl combine the chicken broth with the cream of chicken soup.

Season this with a bit of salt & pepper (optional).

Pour this mixture over the chicken.

Do not mix the layers.

Then bake for about 40-45 minutes or until the casserole is set.

Comment:  This is one of the best recipes I've found in a long time!    The only changes I made was to use rotisserie chicken that was garlic seasoned and I used only 1 cup of chicken broth instead of 2 which turned out perfect.  This is moist, tender, but mostly simply delicious.  This will be a dish I make quite often.  P.S. - add a small can of drained English peas or peas and carrots before adding the chicken layer for a chicken pot pie!

Tater Tot Chicken Pot Pie

2 cups cooked cubed chicken

2 cups mixed veggies corn, carrots, peas and green beans

10 1/2 oz can cream of chicken soup

1/4 cup milk

1 tsp minced onions

1/2 tsp thyme

1/2 tsp fresh ground black pepper

40-45 frozen tater tot crowns

Add the chicken, veggies, soup, milk, onion, thyme, and pepper to a 10” round pie dish. Stir until combined. Spread out evenly. Cover with tater tots. Bake at 425° for 25-30 minutes, until the tater tots are golden and the chicken pot pie filling is hot and bubbling.

Comments:  I saw a version of this while visiting my friend at the nursing home and she expressed how much she wished she could make it because it looks so good.  Well, that was all it took for me to find a recipe so I could make and take it to her the next Sunday.  The recipe above is from The Gunny Sack.  It looked easy and sounded delicious.  The only changes I made was to the veggies.  She has problems with corn so I bought a small can of peas and carrots and used them (drained).  My friend loved it and ask if I would make it for again in the near future.  I shared with one of my food testers and she couldn’t get over how something so simple could be so tasty.  This is a keeper.

Cheesy Chicken, Broccoli, and Wild Rice Casserole

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.

Nutrition Facts
Servings: 9 servings (1 cup each)
Amount per serving
Calories	218
% Daily Value*
Total Fat 8g	10%
Saturated Fat 3g	15%
Cholesterol 34mg	11%
Sodium 189mg	8%
Total Carbohydrate 22g	8%
Dietary Fiber 3g	11%
Total Sugars 4g
Includes 0g Added Sugars	0%
Protein 17g
Vitamin D 1mcg	5%
Calcium 146mg	11%
Iron 1mg	6%
Potassium 283mg	6%