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Chicken and Broccoli Bake

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Chicken and Broccoli Bake
En Español

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  • Makes: 8 servings

Use fresh-cooked chicken or leftovers that have been properly handled to save time in this baked casserole.

Ingredients

  • 1 cup rice, uncooked
  • 1 broccoli, frozen (10 ounce package)
  • 3 cups chicken, cooked
  • 2 tablespoons margarine (or butter)
  • 1/4 cup flour
  • 2 cups chicken broth
  • 1/4 Parmesan cheese (1/4 cup, optional)

Directions

1. Cook rice in 2 cups of water.

2. Let broccoli thaw.

3. Chicken should be off the bone.

4. Melt butter in large sauce pan.

5. Add flour to melted margarine and stir. This will be lumpy.

6. Use broth from chicken you cooked or use canned chicken broth. Slowly add broth to margarine/flour. Stir to remove lumps and thicken.

7. Add cheese and stir.

8. Add rice, broccoli, and chicken. Stir.

9. Put in a casserole pan and bake at 350 degrees for 30 minutes or until thoroughly heated.

Notes

Learn more about:

Source: Produce for Better Health and Connecticut Departments of Public Health and Social Services, Supermarket Smarts: The 5 A Day Way

Nutrition Information

Serving Size: 1/8 of recipe
Nutrients Amount
Total Calories 219
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 49 mg
Sodium 492 mg
Carbohydrates 24 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 0 mcg
Calcium 28 mg
Iron 2 mg
Potassium 312 mg
N/A - data is not available
Nutrients Amount
Total Calories 219
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 3 mg
Cholesterol 49 mg
Carbohydrates 24 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 19 g
Minerals
Calcium 28 mg
Potassium 312 mg
Sodium 492 mg
Copper 103 mcg
Iron 2 mg
Magnesium 29 mg
Phosphorus 174 mg
Selenium 23 mcg
Zinc 1 mg
Vitamins
Vitamin A 49 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 17 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 31 mcg
Folate 93 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 7 mg
Choline 48 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/6 cups
Grains
1 ounces
Protein Foods
1 3/4 ounces

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