Cheesy Chicken and Brussels Sprouts Casserole with Wild Rice

• 份量: 6 servings
• 准备时间: 25 minutes
• 总时间: 45 minutes

配料

1 cup dry wild rice blend

olive oil

1 small yellow onion (diced)

1 lb brussels sprouts (ends trimmed & quartered lengthwise)

3 garlic cloves (minced)

1 lb boneless, skinless chicken breast (cut into bite-sized pieces)

kosher salt (to taste)

black pepper (to taste)

2 tbsp unsalted butter

2 tbsp gluten free 1-to-1 flour (or AP flour)

1 cup milk of choice (I used 2%)

½ cup chicken broth (or more milk)

1 heaping cup freshly shredded sharp cheddar cheese (store-bought shredded cheese won't melt as well)

1 tsp dijon mustard

½ tsp paprika

步骤

Start by cooking your wild rice in water (or broth for more flavor) according to package instructions. This can take a while so be sure to prep it well ahead of time.

Optional but encouraged: After cutting the chicken into bite-sized pieces, season it heavily with kosher salt and let it sit at room temperature for at least 20 minutes. This acts as a "dry brine" to season it from the inside out and will keep it moist.

Then, preheat your oven to 375F.

Bring a large oven-safe pan to medium-high heat. Once hot, add enough oil to coat the bottom of the pan. Then, add onion, brussels sprouts, salt and pepper. Cook, stirring occasionally, for about 3-4 minutes. Add garlic and cook for 1 minute longer. Then, remove it all from the pan and set aside.

Add a bit more oil to the pan. Then add chicken and spread out in the pan so that nothing is overlapping. Season with black pepper. Let cook undisturbed for 2 minutes. Flip and continue cooking for 2 more minutes or until golden on all sides. Remove chicken from the pan and place it into the bowl with the brussels sprouts mixture.

Reduce heat to low. Then, add butter and let it melt. Once melted, add flour and whisk constantly for 2-3 minutes until it's darkened in color slightly.

While whisking, slowly pour in the milk, followed by the broth. Then, add in the cheese and stir until smooth and melted.

Once melted, turn off the heat. Add in the dijon, paprika and season to taste with salt.

Add back in the chicken, brussels sprouts mixture and cooked wild rice. Stir until everything is combined.

Cover the pan with a lid or foil and place it into the oven to bake for 20 minutes. Let it cool for 10-15 minutes before digging in. Enjoy!

营养

• 卡路里: 291 kcal
• 总脂肪: 8 g
• 饱和脂肪: 4 g
• 不饱和脂肪: 3 g
• 反式脂肪: 0.2 g
• 胆固醇: 62 mg
• 钠: 211 mg
• 总碳水化合物: 32 g
• 膳食纤维: 5 g
• 总糖: 5 g
• 蛋白质: 25 g