Chicken Divan with Rice

• 分量: 8 servings
• 調理時間: 20 minutes
• 総時間: 50 minutes

材料

2 large boneless skinless chicken breasts

2 cups long-grain wild rice (or white or brown rice)

2-3 cups fresh broccoli florets* (, steamed)

2 cups milk

1/4 cup cornstarch

3 Tablespoons butter

2 teaspoons chicken bouillon paste

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon dried parsley flakes

1 cup mayonnaise (or plain Greek yogurt)

1 teaspoon curry powder (, or more, to taste)

2 teaspoons lemon juice

手順

Cook rice according to package instructions. Set aside.

Make Sauce: In a small saucepan whisk together milk and cornstarch. Add butter, bouillon, salt, pepper, onion powder, garlic powder and parsley. Cook over medium heat until it starts to thicken. Remove from heat and stir in mayonnaise, lemon juice and curry powder.

Cook Chicken: Season the chicken on both sides with salt and pepper and cook in a hot skillet until no longer pink, flipping once. (I like to butterfly the breasts if they are extra thick). Allow the chicken to rest for 5 minutes before chopping into bite-size pieces.

Assemble Casserole: Spoon the cooked rice into a 9x13'' pan or similar size casserole dish. Add cooked chicken and steamed broccoli on top of the rice.

Spoon Sauce over the top of the chicken and rice.

Bake at 350 F for 30 minutes

栄養

• カロリー: 466 kcal
• 脂肪総量: 29 g
• 飽和脂肪: 7 g
• 不飽和脂肪: 20 g
• トランス脂肪: 0.2 g
• コレステロール: 49 mg
• ナトリウム: 543 mg
• 炭水化物総量: 39 g
• 食物繊維: 3 g
• 糖質総量: 5 g
• タンパク質: 15 g