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Description
So many favorite flavors and ingredients–chicken, Cheddarcheese, and vegetables–are in this one easy casserole.
Ingredients
US|METRIC
8 SERVINGS
- 1 cup brown rice (uncooked)
- 1 lb. skinless boneless chicken breasts (cooked, diced)
- 2 cups fat-free chicken broth
- 2 cubes chicken bouillon
- 16 oz. frozen broccoli
- 8 oz. frozen mixed vegetables
- 1 cup reduced fat cheddar cheese (shredded)
- 1 1/2 cups fat free sour cream
- 1 cup fat free milk
- 2 Tbsp. whole wheat flour
- 1 Tbsp. light butter (I used Brummel & Brown)
- 2 tsp. onion powder
- 1 tsp. paprika
- salt
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Directions
- Preheat oven to 400 degrees. Spray a large 9” x 13” baking dish with non-fat cooking spray or an olive oil mister.
- Prepare rice according to package directions, but using the chicken broth instead of water, and adding in the bouillon with the broth.
- Bring a large pot of water to a boil on the stove. Blanche broccoli and mixed vegetables for just about 3 minutes. Drain and spread evenly into baking dish. Top with the cooked chicken. Sprinkle with salt, pepper, onion powder and paprika.
NutritionView More
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270Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories270Calories from Fat45 |
| % DAILY VALUE |
| Total Fat5g8% |
| Saturated Fat2.5g13% |
| Trans Fat |
| Cholesterol50mg17% |
| Sodium770mg32% |
| Potassium510mg15% |
| Protein22g |
| Calories from Fat45 |
| % DAILY VALUE |
| Total Carbohydrate34g11% |
| Dietary Fiber3g12% |
| Sugars2g |
| Vitamin A40% |
| Vitamin C8% |
| Calcium20% |
| Iron8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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