Friday, May 25, 2018

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%

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