= Chicken Broccoli Rice Casserole =
 * '''Serves:''' 8
 * [[http://iowagirleats.com/2013/10/02/skinny-cheesy-chicken-and-broccoli-rice-casserole/|Source]]

== Ingredients ==
 * 2 cups long grain brown rice
 * 4 cups broccoli florets
 * 4 cups water
 * 4 chicken boullion cubes
 * 1 teaspoon extra virgin olive oil
 * 1lb chicken breasts, chopped into bite size pieces
 * 5 teaspoons flour
 * 2 cups milk, divided
 * 1/3 cup light sour cream
 * 8oz shredded cheddar cheese, divided
 * 1 teaspoon salt
 * pepper to taste
 * 2 teaspoons Poultry Seasoning OR
  * 1/4 teaspoon pepper
  * 1/4 teaspoon garlic powder
  * 1/4 teaspoon cayenne pepper

== Instructions ==
 1. Bring chicken broth to a boil in a large pot then add rice. Cover then turn heat down to medium-low. 
 2. When rice has 5 minutes left to cook steam broccoli and green onions.
 3. Meanwhile, heat extra virgin olive oil in a large skillet over medium-high heat. Add chicken, season with salt, pepper, and garlic powder, and then saute until no longer pink. Remove to a plate and set aside then very carefully wipe out skillet with a dry paper towel.
 4. Turn heat down to medium then whisk together flour and 1/2 cup milk in a small bowl. Pour mixture into skillet then add remaining 1-1/2 cups milk. Cook mixture, stirring constantly, until thickened, 7-10 minutes. Remove skillet from heat then add 3/4 of the shredded cheese, sour cream, salt, pepper, and garlic powder, and stir until smooth.
 5. Preheat broiler. Combine cooked rice and broccoli mixture with cheese sauce then scoop mixture into a nonstick sprayed 9×13 baking dish and top with remaining cheese. Broil until cheese is melted then let casserole rest for 5 minutes before serving.

||||<#cccccc>'''Nutritional Facts''' ||
||'''Calories''' ||408 cal ||
||'''Fat''' ||17.3 g ||
||'''Saturated Fat''' ||9.5 g ||
||'''Cholestorol''' ||94.4 mg ||
||'''Sodium''' ||370 mg ||
||'''Carbohydrates''' ||32.6 g ||
||'''Sugars''' ||4.2 g ||
||'''Fiber''' ||6.4 g ||
||'''Protein''' ||33.2 g ||


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CategoryRecipesDinner