Skinny Cheesy Chicken and Broccoli-Rice Casserole

Iowa Girl Eats
ā˜…ā˜…ā˜…ā˜…ā˜…Reviews(1)
Laura S.: "This recipe was good šŸ™‚. Followed it exactly." Read More
Skinny Cheesy Chicken and Broccoli-Rice Casserole Recipe
16
460
55

Ingredients

  • 2Ā cups long grain brown rice
  • 4Ā cups chicken broth
  • 4Ā cups broccoli florets (about 1 head)
  • 2Ā green onions (chopped)
  • 1Ā teaspoon extra-virgin olive oil
  • 1Ā pound chicken breasts (chopped into bite-sized pieces)
  • salt
  • pepper
  • garlic powder
  • 5Ā teaspoons gluten (free or all-purpose flour)
  • 2Ā cups milk (divided, I used skim)
  • 1/3Ā cup light sour cream
  • 8Ā ounces shredded cheddar cheese (divided)
  • 1/4Ā teaspoon salt
  • 1/4Ā teaspoon pepper
  • 1/4Ā teaspoon garlic powder
Read Directions

NutritionView more

460Calories
Sodium22%DV520mg
Fat26%DV17g
Protein63%DV32g
Carbs16%DV47g
Fiber16%DV4g

PER SERVING *

Calories460Calories from Fat150
% DAILY VALUE*
Total Fat17g26%
Saturated Fat9g45%
Trans Fat
Cholesterol75mg25%
Sodium520mg22%
Potassium790mg23%
Protein32g63%
Calories from Fat150
% DAILY VALUE*
Total Carbohydrate47g16%
Dietary Fiber4g16%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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