Dan's Recipes

Cheesy Chicken, Broccoli and Rice Casserole

Name: Cheesy Chicken, Broccoli and Rice Casserole
Prep time: 40 min
Cook time: 25 min
Total time: 1 h 5 min
Yield: 6 servings
Cuisine: Dinner
Ingredients: 1 teaspoon olive oil; 1 cup sliced onion; 8 oz sliced mushrooms; 1/4 teaspoon salt; 3 cups fresh broccoli florets, coarsely chopped; 2 1/2 cups cooked white rice (without added salt or butter); 1 1/2 cups coarsely chopped cooked chicken breast; 1 tablespoon butter; 1 tablespoon all-purpose flour; 1/4 teaspoon salt; 1 cup fat-free (skim) milk; 1/2 cup light sour cream; 1 cup shredded reduced-fat sharp Cheddar cheese (4 oz); 1/3 cup shredded Parmesan cheese

Casserole

Chicken

Dinner

6 servings

porcje

40 minutes

czas aktywny

1 hour 5 minutes

całkowity czas

Zacznij Gotować

Składniki

1 teaspoon olive oil

1 cup sliced onion

8 oz sliced mushrooms

1/4 teaspoon salt

3 cups fresh broccoli florets, coarsely chopped

2 1/2 cups cooked white rice (without added salt or butter)

1 1/2 cups coarsely chopped cooked chicken breast

1 tablespoon butter

1 tablespoon all-purpose flour

1/4 teaspoon salt

1 cup fat-free (skim) milk

1/2 cup light sour cream

1 cup shredded reduced-fat sharp Cheddar cheese (4 oz)

1/3 cup shredded Parmesan cheese

Wskazówki

Heat oven to 350° F. Spray 8-inch square baking dish with cooking spray.

In 12-inch nonstick skillet, heat olive oil over medium heat. Add onion; cook 3 to 4 minutes, stirring frequently, until translucent. Add mushrooms and salt; continue to cook 4 to 6 minutes or until any liquid evaporates and mushrooms are brown. Add broccoli; cook 30 seconds to 1 minute or until bright green. Transfer mixture to large bowl.

Add rice to bowl. Stir to combine. Stir in chicken.

In 1-quart saucepan, melt butter over medium heat. Sprinkle flour over melted butter; add 1/4 teaspoon salt. Beat with whisk. Cook 1 to 2 minutes or until mixture turns light brown. Slowly beat in milk with whisk 2 tablespoons at a time until smooth and combined. Heat to boiling, stirring constantly. Continue to cook and stir 1 minute. Remove from heat; cool 5 minutes.

Slowly beat sour cream and Cheddar cheese into sauce mixture with whisk. Reserve 2 tablespoons Parmesan cheese; set aside. Beat remaining Parmesan cheese into milk mixture. Add to bowl with chicken and vegetables; stir to combine. Pour into baking dish; spread evenly.

Bake 20 to 25 minutes or until heated through. Top with remaining Parmesan cheese. Bake 5 minutes longer.

Wartości Odżywcze

Wielkość Porcji

Kalorie

330

Tłuszcz Całkowity

1 1/2

Tłuszcz Nasycony

7 g

Tłuszcz Nienasycony

Tłuszcz Trans

0 g

Cholesterol

60 mg

Sód

550 mg

Węglowodany Całkowite

29 g

Błonnik Pokarmowy

2 g

Cukry Całkowite

5 g

Białko

24 g