Cheesy Chicken, Broccoli, and Rice Bake
By 30 Minutes or Less
This family-friendly recipe is great for leftovers too!

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  • Prep Time: 1 hour
Category:
Serves: 6
Cups of Fruits & Vegetables per Serving: 2/3
Think Variety; Think Color: White, Green

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 oz) Cream of mushroom soup, condensed, 98% fat free

1/4 tsp Salt

1/4 tsp Pepper

3/4 cup Cheddar cheese, low fat, grated

2 cups Chicken, skinless, cooked, shredded

2 cups Broccoli, pieces

2 cups Garbanzo beans, canned, rinsed

Directions

  1. Cook chicken thoroughly. Let cool then shred.
  2. Preheat over 350 degrees.
  3. In a large saucepan, bring water to boil.
  4. Add rice, onion and garlic and cook for 20 minutes or until rice is soft.
  5. While rice is cooking, combine milk, soup, salt and pepper and mix well. When rice is done cooking, combine it with milk mixture, chicken and broccoli, mix well.
  6. Grease a 9 x 13 pan and pour mixuture into pan. Bake in preheated oven for 18 minutes.
  7. Sprinkle dish with cheese and bake for another 6 minutes or until cheese is melted. Serve immediately.

 

Nutritional Information

  • Calories:    370
  • Carbohydrates:    51g
  • Total Fat:    5g
  • Cholesterol:    45mg
  • Saturated Fat:   1.5g
  • Dietary Fiber:    6g
  • % of Calories from Fat:    12%
  • Sodium:    520 mg
  • Protein:    29g
  • Recipe Credit
  • Recipe adapted from Oregon State University

 

 

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