cheesy broccoli chicken rice bake
Ingredients:
  • (2 Tbsp.) olive oil
  • (1 lb.) boneless, skinless chicken breast tenders, cut into 1 in. chunks
  • (1/2) onion, chopped
  • (1/4 cup) all-purpose flour
  • (1 Tbsp.) dijon mustard
  • (1 1/2 cups) fat-free reduced-sodium chicken broth
  • (2 cups) broccoli florets
  • (1 cup) instant brown rice
  • (1/2 cup) sliced almonds
  • (1/2 cup) shredded reduced-fat Cheddar cheese
Servings

4

Dinner

Cheesy Broccoli Chicken and Rice Bake

Lean Dijon chicken tenders baked with broccoli and tender rice with an almond and Cheddar crust.

Preparation Time

About 10 minutes

Cook Time

About 40 minutes

    Instructions

  1. 1Preheat oven to 350°F. Spray an 8 in. square baking dish with cooking spray.
  2. 2Place a large, nonstick skillet over medium-high heat. Add oil. When hot, add chicken and onion and cook 7-10 minutes, stirring every so often.
  3. 3Sprinkle flour over top, cook another 1-2 minutes. Add mustard and while stirring, slowly add broth. Add broccoli and rice, stir to combine.
  4. 4Pour into baking dish, top with almonds and cheese. Bake 20 minutes covered, then 10 minutes uncovered, or until golden brown. Set aside 10 minutes and serve.

Nutritional Information

Serving Size: 1/4 of dish



Amount Per Serving:

  • Calories 410
  • Total Fat 17.5 g
  • Total Carbohydrate 28.7 g
  • Protein 36.5 g
  • Cholesterol — mg
  • Sodium 419 mg
  • Fiber 3.9 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Casseroles

Recipe Ethnicity: N/A

Dietetic Info:

  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Poultry, Dairy, Peanuts

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.