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Healthy Brown Rice Broccoli Chicken Cheese Bake

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Rate this recipe 4.2/5 (5 Votes)
Healthy Brown Rice Broccoli Chicken Cheese Bake 1 Picture

Ingredients

  • 1 1/2 lbs fresh broccoli, chopped into bite size pieces (frozen broccoli works too, just cook it to your liking and then drain it very well)
  • 3 tablespoons olive oil
  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 1/4 cup flour
  • 1 cup chicken stock
  • 1/2 cup milk
  • 3 tablespoons Dijon mustard
  • 2 teaspoons black pepper
  • 1/2 -1 tsp salt (depending on how salty the chicken stock is)
  • 1 1/2 cup cheddar cheese, shredded (reserve 1/2 cup of cheddar as the topping)
  • 1/2 cup Parmesan
  • 2-3 cups cooked brown rice (follow the directions on the package, add salt to boiling water for extra flavor)
  • 2 cups cooked chicken, cubed

Details

Level of difficulty Average
Cost Average budget

Preparation

Step 1

Place broccoli in a microwave safe container with 1/4 inch of water. Cover and microwave for 3-4 minutes on high. Drain the broccoli immediately and rinse with cold water. Set aside to drain completely.

Step 2

Heat 3 tablespoons of oil in a large skillet over medium heat. Add chopped onion to the skillet and saute for 3 minutes, then add garlic and continue to saute another minute. Add the flour to the hot skillet, mix with the onion and garlic, and continue stirring constantly for 1 minute.

Step 3

Pour the chicken stock and milk into the skillet. Allow the sauce to thickened for 3-5 minutes, stirring constantly. Once the sauce starts to thicken, add mustard, black pepper, salt and the cheeses. When the cheeses have melted into the sauce add the broccoli and mix well. Set aside.

Step 4

Grease a casserole dish and layer cooked rice and then the chicken.

Pour the broccoli sauce mixture over the top of the chicken.

Option#1 Top with the reserved 1/2 cup of cheddar, cover and bake for 25 minutes at 375°. Remove cover and bake an additional 5 minutes until the top starts to brown slightly. ***If the dish seems a little dry sprinkle with a little water before baking.

Option#2 This is a great make ahead dish. You can refrigerate it up to two days before baking it or freeze it up to a month. Let it completely thaw before following the instructions in option #1.

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