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Cheesy Chicken, Broccoli and Rice Bake

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Cheesy Chicken, Broccoli and Rice Bake
En Español

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  • Makes: 12 servings

A great recipe to use leftover chicken that has been properly handled combined with broccoli, cheese, onions, garlic, and brown rice to create a quick dinner.

Ingredients

  • 5 cups water
  • 2 1/2 cups rice
  • 1/4 cup onion (chopped)
  • 1 garlic clove (chopped)
  • 1 cup milk (skim)
  • 1 can cream of mushroom soup (10.75 ounces, condensed, 98% fat-free)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3/4 cup cheddar cheese, low-fat (grated)
  • 2 cups chicken (shredded, cooked)
  • 2 cups broccoli (pieces)

Directions

  1. Preheat oven to 350° F. In large saucepan bring water to boil. Add rice, onion, and garlic. Cook for about 20 minutes or until rice is soft.
  2. 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.
  3. Grease 9 x 13 pan and pour mixture into pan. Bake in the preheated oven for 18 minutes. Sprinkle with cheese. Bake for another 6 minutes or until cheese is melted. Serve immediately.

Notes

Learn more about:

Source:

Oregon State University Cooperative Extension Service, Healthy Recipes

Nutrition Information

Serving Size: 1 Cup
Nutrients Amount
Total Calories 239
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 26 mg
Sodium 405 mg
Carbohydrates 37 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 1 mcg
Calcium 111 mg
Iron 2 mg
Potassium 263 mg
N/A - data is not available
Nutrients Amount
Total Calories 239
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 1 mg
Cholesterol 26 mg
Carbohydrates 37 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 111 mg
Potassium 263 mg
Sodium 405 mg
Copper 120 mcg
Iron 2 mg
Magnesium 31 mg
Phosphorus 195 mg
Selenium 19 mcg
Zinc 1 mg
Vitamins
Vitamin A 37 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 13 mg
Vitamin D 1 mcg
Vitamin E 0 mg
Vitamin K 20 mcg
Folate 123 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 33 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/4 cups
Grains
1 1/2 ounces
Protein Foods
3/4 ounces
Dairy
1/4 cups

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