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13Ingredients
45Minutes
260Calories
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Ingredients
US|METRIC
9 SERVINGS
- 12 oz. boneless, skinless chicken breast
- 1/4 tsp. sea salt
- 3/4 tsp. cracked black pepper (freshly, divided)
- 2 Tbsp. olive oil (divided)
- 1/2 yellow onion (medium, diced)
- 2 cloves garlic (minced)
- 3 cups frozen broccoli florets
- 1 Tbsp. all purpose flour (or whole wheat flour)
- 1 1/2 cups skim milk
- 3/4 cup sharp cheddar cheese (freshly grated, divided)
- 2 cups wild rice blend (cooked whole grain)
- cooking spray
- 1/4 cup panko breadcrumbs (whole wheat)
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NutritionView More
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260Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories260Calories from Fat70 |
| % DAILY VALUE |
| Total Fat8g12% |
| Saturated Fat3g15% |
| Trans Fat |
| Cholesterol35mg12% |
| Sodium190mg8% |
| Potassium380mg11% |
| Protein17g |
| Calories from Fat70 |
| % DAILY VALUE |
| Total Carbohydrate31g10% |
| Dietary Fiber2g8% |
| Sugars4g |
| Vitamin A6% |
| Vitamin C2% |
| Calcium15% |
| Iron6% |
* 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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