- 1 C. brown rice, uncooked
- 1 lb. cooked skinless boneless chicken breasts, diced
- 2 C. fat free chicken broth
- 1-2 Cubes chicken bouillon
- 16 Ounces frozen broccoli
- 8 Ounces frozen mixed vegetables
- 1 C. reduced fat cheddar cheese, shredded
- 1-½ C. fat free sour cream
- 1 C. fat free milk
- 2 Tbsps. whole wheat flour
- 1 Tbsps. light butter (I used Brummel & Brown)
- 2 Tsps. onion powder
- 1 Tsps. paprika
- Salt and pepper to taste
HOW TO MAKE:
Preheat oven to 400º. Spray a large 9*13-INCH baking dish with non-fat cooking spray or an olive oil mister.
Prepare rice according to package directions, but using the chicken broth instead of water, and adding in the bouillon with the broth.
Bring a large pot of water to a boil on the stove. Blanche broccoli and mixed vegetables for just about 3 mins. Drain and spread evenly into baking dish. Top with the cooked chicken. Sprinkle with salt, pepper, onion powder and paprika.
Top with ½ C. of the shredded cheese. Then top with the rice.
In a small saucepan, melt butter over medium high heat. Whisk in the flour and stir until well combined. Add in milk, salt and pepper, & continue to whisk constantly, until mixture bubbles and thickens. Remove from heat and fold in the sour cream. Pour over rice, and then sprinkle evenly with remaining cheese.
Place in oven and bake for about for about 20 mins, or until cheese is melted and bubbly.
Let cool about 10 mins before serving.
Preparation time: 15 min(s)
Cooking time: 30 min(s)
Number of servings (yield): 8
Culinary tradition: USA (Traditional)
Entire recipe makes 8 servings
Serving size is about 1 ¼ cups
PER SERVING: 278 calories; 4.5g fat; 35g carbohydrates; 23g protein; 6g fiber
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