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Chicken, Broccoli, and Brown Rice Casserole

oldsparkey

Well-Known Member
Aug 25, 2003
9,797
31
74
Central , Florida
www.southernpaddler.com
#1
I found this in the cooking light web site ( From MyFitnessPal.com ) and want to try it so I put the recipe here for safe keeping. :D



2 (3 1/2-ounce) bags boil-in-bag brown rice
1 tablespoon olive oil
1 small onion, finely chopped (about 1 cup)
8 ounces presliced button mushrooms
8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1 (12-ounce) bag microwave-in-bag fresh broccoli florets
1 1/2 cups 1% low-fat milk
3 tablespoons all-purpose flour
3 ounces sharp cheddar cheese, shredded (about 3/4 cup)

Preparation

1. Preheat broiler to high. Cook rice according to package directions; drain.

2. While rice cooks, heat a large 12-inch ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, mushrooms, and chicken; sprinkle with 1/4 teaspoon salt and pepper. Sauté 6 minutes or until chicken and onion are done.

3. Cook broccoli in microwave according to package directions for 3 minutes. Open package to release steam.

4. Combine milk and flour, stirring with a whisk or fork until smooth.

5. Stir milk mixture into chicken mixture in skillet.

6. Cook 2 minutes or until bubbly and thick, stirring frequently.

7. Stir in remaining 1/2 teaspoon salt, rice, and broccoli. Sprinkle with cheese.

8. Broil 1 minute or until cheese melts and just begins to brown.

Riff: Try ground beef in place of the chicken.
Riff: Not a fan of broccoli? Try cauliflower, spinach, green peas, carrots, or green beans instead.
Riff: In place of rice, use 3 cups cooked quinoa (1 cup uncooked).
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Nutritional Information ( Serves 4 (serving size: about 2 cups) )
Calories 462
Fat 15.8 g
Satfat 6.2 g
Monofat 5.6 g
Polyfat 1.4 g
Protein 29 g
Carbohydrate 55 g
Fiber 6 g
Cholesterol 81 mg
Iron 2 mg
Sodium 692 mg
Calcium 321 mg
 

oldsparkey

Well-Known Member
Aug 25, 2003
9,797
31
74
Central , Florida
www.southernpaddler.com
#2
Made it for supper tonight and it is really good. :D

I did some changes to the amounts of the items.

1..I use some of the precooked Tyson Grilled & Ready fully cooked Oven Roasted Diced Chicken Breast you find in the frozen foods section.

I have used them before in making some chicken pot pies using the Pillsbury bread dough.
2.. Used more rice then they call for by using the Uncle Ben's Microwave Brown Rice.
3..A 16 oz bag of the frozen Broccoli florets.

After getting everything but the cheese mixed in , in the frying pan I transferred all of it to a baking dish and then put the cheese on the top and microwaved it to melt the cheese. Could not see any reason to heat the place up to have something in the oven for a minute or two.