Brown Rice with Broccoli and Chicken Cassarole
- Number of Servings: 6
Ingredients
3 c. Chicken Broth, plus 1 1/2 c. 1 1/2 c. Brown Rice1 bunch Broccoli, chopped into small florets1 tbsp. Olive Oil1 Chicken Breast (cut into medium strips)Salt & Pepper1/2 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 CheeseOlive Oil Spray
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.
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.
Nutritional Info 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
Member Reviews