Cheesy Chicken, Broccoli, and Rice Bake
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Ingredients
- 5 cups water
- 2 1/2 cups brown rice
- 1/4 cup onion, chopped
- 1 garlic clove, chopped
- 1 cup skim milk
- 1 can (10.75 ounces) condensed cream of mushroom soup, reduced-sodium
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 3/4 cup low-fat cheddar cheese, grated
- 2 cups chicken, cooked, shredded
- 2 cups broccoli, chopped
Instructions
- Wash hands with soap and water.
- Preheat oven to 350 °F. In large saucepan, bring water to boil. Add rice, onion, and garlic. Cook for about 30 minutes or until rice is soft.
- While rice is cooking combine milk, soup, salt, and pepper, mix well. When rice is done combine with milk mixture, chicken, and broccoli. Mix well.
- Grease 9x13 pan and pour mixture into pan. Bake in preheated oven for 18 minutes. Sprinkle with cheese. Bake for another 6 minutes or until cheese is melted.
- Serve immediately.
Nutrition
| Calories | 219 |
|---|---|
| Protein | 13 g |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Cholesterol | 24 mg |
| Sodium | 324 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 3 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Healthy Recipes Oregon State University Cooperative Extension Service