Ingredients
1 cup rice
uncooked
1 package (10 oz) broccoli
frozen
3 cups chicken
cooked
2 tablespoons margarine (or butter)
1/4 cup flour
2 cups chicken broth
low-sodium
Parmesan cheese (1/4 cup
optional)
Steps
Wash hands with soap and water.
Cook rice in 2 cups of water.
Let broccoli thaw.
Chicken should be off the bone.
Melt margarine in large sauce pan. Add flour to melted margarine and stir. This will be lumpy.
Use broth from chicken you cooked or use canned chicken broth. Slowly add broth to margarine/flour. Stir to remove lumps and thicken.
Add cheese and stir.
Add rice, broccoli, and chicken. Stir.
Put in a casserole pan and bake at 350 °F for 30 minutes or until thoroughly heated.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 226 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Cholesterol | 49 mg |
| Sodium | 295 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 1 g |
| Total Sugars | 1 g |
| Added Sugars included | 0 g |
| Protein | 20 g |
| Vitamin D | 0 mcg |
| Calcium | 26 mg |
| Iron | 2 mg |
| Potassium | 316 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Chicken and Broccoli Bake. Recipe source: Supermarket Smarts: The 5 A Day Way Produce for Better Health and Connecticut Departments of Public Health and Social Services. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.