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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 265.6
  • Total Fat: 9.3 g
  • Cholesterol: 35.2 mg
  • Sodium: 990.7 mg
  • Total Carbs: 22.2 g
  • Dietary Fiber: 4.1 g
  • Protein: 24.4 g

View full nutritional breakdown of Brown Rice with Broccoli and Chicken Cassarole calories by ingredient
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Brown Rice with Broccoli and Chicken Cassarole

Submitted by: LEDANSER

Introduction

Gooey Cheeseyness, Yummy! Gooey Cheeseyness, Yummy!
Number of Servings: 6

Ingredients

    3 c. Chicken Broth, plus 1 1/2 c.
    1 1/2 c. Brown Rice
    1 bunch Broccoli, chopped into small florets
    1 tbsp. Olive Oil
    1 Chicken Breast (cut into medium strips)
    Salt & Pepper
    1/2 medium Onion (diced)
    1 can Cream of Chicken Soup (you can use the reduced fat if you like, but I like the extra flavor and it's not really necessary, your choice.)
    2 c. shredded low-fat Colby Jack Cheese
    Olive Oil Spray

Directions

Preheat oven to 350 degrees.

In a large sauce pan add rice and 3 cups of chicken stock and bring bring to a boil. Once to a boil, reduce heat to low and cover for 45 minutes. This can be done ahead of time.

Steam broccoli until just tender.

Heat olive oil in a skillet and add chicken and onions. Sprinkle with salt and pepper to taste and allow chicken and onions to brown nicely. Once the chicken has browned remove chicken from pan, but leave the onions, add 1/2 cup of chicken stock to skillet and deglaze the pan.
Add 1 cup of chicken broth to cream of chicken soup and mix well. Add onions and liquid in skillet to soup mixture, mix well.

In a large cassarole dish layer rice on the bottom and add half the sauce mixture and mix well. Top rice off with 1 cup of shredded cheese and add chicken then broccoli. Pour the rest of the sauce over the top and sprinkle with the remaining cheese.

Bake in the oven for 30 minute and finish with the broiler for another 3 minutes, or until the cheese is brown and crunchy.



Number of Servings: 6

Recipe submitted by SparkPeople user LEDANSER.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    According to my husband, this meal is, "out-freaking-standing". We subbed a low fat Mexican blend cheese and it worked great. - 1/6/09

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  • I had some Alfredo and Sundried tomato sauce that I substituted for the mushroom soup. Yummy! - 1/23/13

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  • Loved it! And its super easy too, i just used tofu, and motzerella, so that too can be another way to "spruce things up"! - 11/4/09

    Was this review helpful?   yes  No
  • THis was wonderful. Even my kids liked it. Only thing is, I couldn't find the low-fat colby-jack cheese. - 9/27/07

    Was this review helpful?   yes  No