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Cheesy Chicken, Broccoli and Rice Casserole

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Cheesy Chicken, Broccoli and Rice Casserole
  • Prep Time 40 min
  • Total Time 1 hr 5 min
  • Servings 6
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This lighter, fresher version of the classic chicken casserole is sure to become a family favorite.

Ingredients

Chicken and Vegetables

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

Sauce

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

Directions

  • 1 Heat oven to 350° F. Spray 8-inch square baking dish with cooking spray.
  • 2 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.
  • 3 Add rice to bowl. Stir to combine. Stir in chicken.
  • 4 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.
  • 5 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.
  • 6 Bake 20 to 25 minutes or until heated through. Top with remaining Parmesan cheese. Bake 5 minutes longer.
Tips  

Don't rush the mushrooms. Giving them a little extra time in the pan helps them brown and intensifies their flavor.

Look for frozen cooked long-grain white rice in the freezer section of your grocery store. Cook as directed on package, and use for the cooked white rice in this recipe.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
330
(
Calories from Fat
120
)
Daily Value
Total Fat
13g
20%
(
Saturated Fat
7g
35%
,
Trans Fat
0g
)
Cholesterol
60mg
20%
Sodium
550mg
23%
Potassium
510mg
15%
Total Carbohydrate
29g
10%
(
Dietary Fiber
2g
8%
,
Sugars
5g
)
Protein
24g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
35%
35%
Calcium
30%
30%
Iron
10%
10%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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