Skinny Cheesy Chicken and Broccoli-Rice Casserole

• Meat

  • 1 lb Chicken breasts

• Produce

  • 4 cups Broccoli florets
  • 1/4 tsp Garlic powder
  • 2 Green onions

• Canned Goods

  • 4 cups Chicken broth

• Pasta & Grains

  • 2 cups Brown rice, long grain

• Baking & Spices

  • 5 tsp Gluten-free or all-purpose flour
  • 1/4 tsp Pepper
  • 1 Salt
  • 1/4 tsp Salt

• Oils & Vinegars

  • 1 tsp Olive oil, Extra Virgin

• Dairy

  • 8 oz Cheddar cheese
  • 2 cups Milk
  • 1/3 cup Sour cream, light

Found on iowagirleats.com

Description

Ingredients

• 2 cups long grain brown rice
• 4 cups chicken broth
• 4 cups broccoli florets (about 1 head)
• 2 green onions, chopped
• 1 teaspoon extra virgin olive oil
• 1lb chicken breasts, chopped into bite-sized pieces
• salt, pepper, garlic powder
• 5 teaspoons gluten-free or all-purpose flour
• 2 cups milk, divided (I used skim)
• 1/3 cup light sour cream
• 8oz shredded cheddar cheese, divided
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon garlic powder

Directions

• Bring chicken broth to a boil in a large pot then add rice. Cover then turn heat down to medium-low. When rice has 5 minutes left to cook add broccoli and green onions on top to steam. 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. 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. Preheat broiler. Combine cooked rice and broccoli mixture with cheese sauce then scoop mixture into a nonstick sprayed 9x13 baking dish and top with remaining cheese. Broil until cheese is melted then let casserole rest for 5 minutes before serving.