Chicken & Broccoli Casserole

 This one-pan chicken-and-broccoli recipe comes out of the oven all browned, cheesy and bubbling like a casserole, but is really prepared more like a skillet meal on the stovetop. Serve with a crunchy green salad.

Ingredients

Ingredient Checklist

• 1 tablespoon canola oil
• 1 ½ pounds boneless, skinless chicken breasts, trimmed and cut into bite-size pieces
• 1 small onion, finely chopped
• ⅓ cup all-purpose flour
• 4 cups reduced-fat milk
• 3 cups broccoli florets
• 2 tablespoons water
• 2 (9 ounce) packages precooked brown rice
• 1 ½ cups shredded reduced-fat sharp Cheddar cheese
• 1 teaspoon dry mustard
• ½ teaspoon garlic powder
• ¾ teaspoon salt
• ½ teaspoon ground pepper
• 1 cup prepared crispy fried onions

Directions

Instructions Checklist

• Step 1

  Preheat oven to 400°F.

• Step 2

  Heat oil in a large, high-sided, ovenproof skillet over medium-high heat. Add chicken and chopped onion; cook, stirring occasionally, until the chicken is no longer pink on the outside, about 7 minutes. Sprinkle the mixture with flour and cook, stirring occasionally, for 1 minute. Add milk to the pan and bring to a boil, stirring frequently. (Be careful, the pan will be very full.) Boil, stirring, for 1 minute.

• Step 3

  Meanwhile, place broccoli and water in a microwave-safe container. Cover and microwave on High until the broccoli is tender, about 3 minutes. Drain.

• Step 4

  Remove the pan from the heat and carefully stir in rice, cheese, dry mustard, garlic powder, salt, pepper and the broccoli. Sprinkle with crispy onions.

• Step 5

  Bake the casserole until bubbling at the edges, about 10 minutes. Let stand for 5 minutes before serving.

Nutrition Facts

Serving Size: 

1 cup

Per Serving:

 

584 calories; protein 40g; carbohydrates 45g; dietary fiber 3g; sugars 9g; fat 24g; saturated fat 11g; cholesterol 104mg; vitamin a iu 1742IU; vitamin c 34mg; folate 67mcg; calcium 431mg; iron 2mg; magnesium 59mg; potassium 643mg; sodium 706mg.

Exchanges: 

1 1/2 lean protein, 1 1/2 starch, 1/2 fat, 1/2 high-fat protein, 1/2 reduced-fat milk, 1/2 vegetable