Ingredients
· 3 cups cooked. brown rice (approx. 1 cup uncooked rice)
· 1 tablespoon olive oil
· 1 small onion, finely chopped (about 1 cup)
· 8 ounces button mushrooms, sliced
· 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
· 3/4 teaspoon salt, divided
· 1/4 teaspoon freshly ground black pepper
· 1 (12-ounce) bag microwave-in-bag fresh broccoli florets
· 1 1/2 cups 1% low-fat milk
· 3 tablespoons all-purpose flour
· 3 ounces sharp cheddar cheese, shredded (about 3/4 cup)
Directions
Preheat broiler to high. Cook rice according to package directions.
While rice cooks, heat a large 12-inch ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, mushrooms, and chicken; sprinkle with 1/4 teaspoon salt and pepper. Sauté until chicken, mushrooms and onion are done, about 6-8 minutes.
Place broccoli into a microwave safe bowl and add 2-3 tablespoons of water. Cover with a plate and cook broccoli in microwave for 3 minutes.
Combine milk and flour, stirring with a whisk or fork until smooth. Stir milk mixture into chicken mixture in skillet. Cook 2 minutes or until bubbly and thick, stirring frequently.
Stir in remaining 1/2 teaspoon salt, rice, and broccoli. Sprinkle with cheese.
Broil 1 minute or until cheese melts and just begins to brown.
NOTE: If you don’t have an ovenproof skillet use a glass baking dish to broil the casserole.
Nutrition Information
Serves: 4 | Serving Size: 2 cups
Per serving: Calories: 453; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 70mg; Sodium: 694mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 9g; Protein: 28g
Nutrition Bonus: Potassium: 518mg; Iron: 15%; Vitamin A: 19%; Vitamin C: 129%; Calcium: 32%
This healthy recipe is from the my fitness pal blog.
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