Ingredients
5 cups water
2 1/2 cups brown rice
1/4 cup onion (chopped)
1 garlic clove (chopped)
1 cup milk (skim)
1 can (10.75 oz) cream of mushroom soup
reduced-sodium (condensed)
1/4 teaspoon salt
1/4 teaspoon black pepper
3/4 cup cheddar cheese
low-fat (grated)
2 cups chicken (shredded
cooked)
2 cups broccoli (pieces)
Steps
Wash hands with soap and water.
Preheat oven to 350 °F. In large saucepan, bring water to boil. Add rice, onion, and garlic. Cook for about 30 minutes or until rice is soft.
While rice is cooking combine milk, soup, salt, and pepper, mix well. When rice is done combine with milk mixture, chicken, and broccoli. Mix well.
Grease 9x13 pan and pour mixture into pan. Bake in preheated oven for 18 minutes. Sprinkle with cheese. Bake for another 6 minutes or until cheese is melted.
Serve immediately.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 219 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Cholesterol | 24 mg |
| Sodium | 324 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 3 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 13 g |
| Vitamin D | 0 mcg |
| Calcium | 83 mg |
| Iron | 1 mg |
| Potassium | 323 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Cheesy Chicken, Broccoli, and Rice Bake. Recipe source: Healthy Recipes Oregon State University Cooperative Extension Service. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.