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Chicken Broccoli Rice Casserole | Easy, Cheesy, and Healthy
WELL PLATED13Ingredients
65Minutes
500Calories
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Ingredients
US|METRIC
6 SERVINGS
- 1 3/4 cups low sodium chicken stock
- 2 cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ)
- 1 lb. broccoli florets (chopped into bite-sized pieces)
- 1 tsp. extra-virgin olive oil
- 1 lb. skinless chicken breasts (boneless, chopped into bite-size pieces)
- 3/4 tsp. kosher salt (divided)
- 3/4 tsp. garlic powder (divided)
- 1/2 tsp. black pepper (divided)
- 2 Tbsp. flour (all-purpose)
- 2 cups milk (divided, I used skim)
- 3 Tbsp. Dijon mustard
- 1/3 cup nonfat plain greek yogurt
- 1 1/2 cups reduced fat shredded cheddar cheese (divided, about 6 ounces)
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NutritionView More
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500Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories500Calories from Fat100 |
| % DAILY VALUE |
| Total Fat11g17% |
| Saturated Fat3.5g18% |
| Trans Fat |
| Cholesterol60mg20% |
| Sodium670mg28% |
| Potassium1000mg29% |
| Protein37g |
| Calories from Fat100 |
| % DAILY VALUE |
| Total Carbohydrate65g22% |
| Dietary Fiber5g20% |
| Sugars10g |
| Vitamin A10% |
| Vitamin C120% |
| Calcium35% |
| Iron15% |
* 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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