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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 350.1
  • Total Fat: 11.6 g
  • Cholesterol: 68.7 mg
  • Sodium: 415.3 mg
  • Total Carbs: 31.5 g
  • Dietary Fiber: 3.4 g
  • Protein: 29.6 g

View full nutritional breakdown of Cheesy rice and broccoli casserole calories by ingredient
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Cheesy rice and broccoli casserole

Submitted by: DANCEMOM1970

Introduction

No condensed soup in this recipe. Yet, healthy, creamy and delicious. No condensed soup in this recipe. Yet, healthy, creamy and delicious.
Number of Servings: 8

Ingredients

    4 cups cooked chicken, chopped
    4 cups broccoli florets
    2 cups chopped onion
    5 cloves garlic, chopped or minced (we like garlic, you can adjust to your own taste)
    2 tbsp oil
    2 cups chicken stock
    3 cups skim (nonfat) milk
    1/2 cup white flour
    100 grams shredded cheddar cheese
    2.5 cups brown rice (made from 3/4 cup dry and 1.5 cups water)
    salt and pepper to taste (can also add any other seasonings you like)

Tips

I used the meat from a small roasted chicken (cooked without any fats). This can be made ahead of time and refrigerated until ready to bake. You may need to add 10 minutes or so if baked right out of the fridge.


Directions

Steam broccoli for about 15-20 minutes.

Meanwhile, cook onion and garlic in oil. Add chicken stock and heat. Whisk in flour until smooth. Add milk and cook until thickened. Whisk in cheddar cheese. Turn off heat and add chopped chicken, cooked rice and broccoli and stir until combined.

Bake at 375 degrees for about half an hour.

Serving Size: Makes 8 servings

Number of Servings: 8

Recipe submitted by SparkPeople user DANCEMOM1970.






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