Chicken and Rice Casserole

• 份量: 6 servings
• 活動時間: 15 minutes
• 總時間: 1 hour 10 minutes

食材

Nonstick cooking spray ($0.01)

1½ cups long grain white rice (uncooked, 315g $0.61)

3 cups water ($0.00)

1 chicken breast (boneless & skinless, cut in ½ -in cubes, about 2/3 lb., 11 oz., 311g $1.84*)

1½ tsp salt (divided, $0.06)

1 tsp black pepper (freshly cracked & divided, $0.16)

1 Tbsp olive oil ($0.16)

1 yellow onion (small dice, 270g, 2 cups $0.64)

3 carrots (peeled, small dice, 230g, 2 cups $0.67)

3 Tbsp butter ($0.34)

3 Tbsp all-purpose flour (30g, $0.03)

1 cup chicken broth (8oz, $0.13**)

1 cup whole milk (8oz, $0.23)

½ tsp smoked paprika ($0.04)

½ tsp garlic powder ($0.02)

½ tsp onion powder ($0.02)

½ lb. frozen broccoli florets (thawed, cut into bite-sized pieces, 226g, 2 cups $0.77***)

8 oz. medium cheddar cheese (shredded & divided, $1.87)

步驟

Preheat

Gather and prepare all ingredients. Preheat the oven to 350°F and spray an 8x10 casserole dish with nonstick spray and set aside.

Cook the rice according to the package. This should yield 4 cups of cooked rice.

Brown

While the rice cooks, cut the chicken into ½-inch cubes and season with ½ tsp salt and ½ tsp pepper. Heat a large skillet over medium-high heat, add the olive oil, and sear the chicken for about 2 minutes per side until lightly browned. Transfer to a large bowl.

Saute

Turn the heat to medium and add the onion and carrots to the skillet and sauté until the onions are softened, for about 5 minutes. Transfer the onions and carrots to the bowl with the chicken.

Cook

In the same skillet, add the butter and flour. Cook over medium heat, whisking constantly, until the mixture becomes foamy, then continue cooking for about one more minute.

Whisk

Slowly whisk in the chicken broth and bring the mixture to a simmer until thickened. Whisk in the milk and simmer again until the sauce coats a spoon. Turn off the heat and season with the smoked paprika, garlic powder, onion powder, and the remaining salt and pepper.

Stir

Add the chopped broccoli florets, cooked rice, and ½ of the shredded cheddar (about 1 cup) to the bowl with the chicken, onions, and carrots.

Pour the sauce over the rice mixture in the bowl and stir until everything is combined and coated in sauce. Transfer the mixture to the casserole dish. Sprinkle the remaining shredded cheese over the casserole.

Bake the casserole, uncovered, for about 35 minutes or until it becomes golden brown around the edges. Serve hot.

營養

• 卡路里: 513 kcal
• 總脂肪: 24 g
• 鈉: 1121 mg
• 總碳水化合物: 51 g
• 膳食纖維: 3 g
• 蛋白質: 24 g