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Monday, September 2, 2013

Brown Rice Broccoli Chicken Cheese Bake

Happy Labor Day! For those of you who have today off from work, enjoy it!

Phew...that title is a mouthful! This recipe is a good combination of healthy ingredients - lean chicken, brown rice, and broccoli. Yes, it contains cheese, but eating cheese in moderation is perfectly fine. Unless you're lactose intolerant, of course.
I liked this recipe. I didn't quite love it, though. I think that if the ingredients were all mixed together instead of being layered I would have loved it. Also, I think I had my mom's chicken broccoli casserole in the back of my mind, and this is not that. The next time I make this recipe, I definitely plan to skip the layering and just mix everything together.
Give it a try and let me know what you think!
Brown Rice Broccoli Chicken Cheese Bake
from: The Domestic Lady

Ingredients
1 1/2 lbs. fresh or frozen broccoli, cooked and drained
3 Tbsp. olive oil {This is quite a bit of oil. Feel free to adjust.}
1 onion, chopped
2 garlic cloves, chopped
1/4 c. flour
1 c. chicken stock {If you use reduced-sodium, you might need the higher amount of salt below.}
1/2 c. milk
3 Tbsp. Dijon mustard
2 tsp. black pepper
1/2-1 tsp. salt {adjust based on saltiness of chicken stock}
1 1/2 c. shredded cheddar cheese {reserve 1/2 c.}
1/2 c. grated/shredded Parmesan cheese
2-3 c. cooked brown rice
2 c. cooked chicken, cubed

Instructions
1. Preheat oven to 375 degrees F. Spray casserole dish with non-stick cooking spray.
2. Heat olive oil in large skillet over medium heat. Add chopped onion and saute for 3 minutes, then add garlic and saute another minute.
3. Add flour to hot skillet; mix with onion and garlic; and continue stirring constantly for 1 minute.
4. Pour chicken stock and milk into skillet. Stir constantly while sauce thickens, 3-5 minutes, adding mustard, black pepper, salt, and cheeses once sauce starts thickening.
5. When cheeses are melted, add broccoli and mix well. Set aside.
6. Layer rice and chicken in casserole dish, with rice on the bottom. Pour broccoli mixture on top of chicken. Top with remaining 1/2 c. of cheddar {unless you are like me and you forget to reserve it}.
7. Cover and bake for 25 minutes. Remove cover and bake for 5 more minutes, until top is lightly browned.


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