Cheesy Chicken, Broccoli and Rice Casserole

• 份量: 6 servings
• 活動時間: 40 minutes
• 總時間: 1 hour 5 minutes

食材

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

步驟

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.

營養

• 卡路里: 330
• 總脂肪: 1 1/2
• 飽和脂肪: 7 g
• 反式脂肪: 0 g
• 膽固醇: 60 mg
• 鈉: 550 mg
• 總碳水化合物: 29 g
• 膳食纖維: 2 g
• 總糖: 5 g
• 蛋白質: 24 g