Cheesy Broccoli Chicken Brown Rice Bake
Cheesy Broccoli Chicken Brown Rice Bake
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  • prep: 20 min
  • cook: 20 min
  • total: 40 min
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  • servings:
  • Summary

    The best broccoli chicken rice casserole you've ever had - made with a rich mornay sauce, nutty brown rice, and absolutely doused in cheese.

    Ingredients

    • 6 tablespoons butter
    • 1 medium yellow onion , chopped
    • 5 cloves garlic , minced
    • 6 tablespoons flour
    • 3 1/2 cups stock
    • 1/2 teaspon dried thyme leaves
    • 2 lbs chicken breasts , cooked and diced into bite-size pieces
    • 3 cups brown rice , cooked or frozen
    • 2 large heads of broccoli , cut into florets (about 7-8 cups), raw
    • 3-4 cups shredded cheese (depending on how cheesy you want)
    • salt and pepper , to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 7
    • Amount Per Serving
    • Calories: 560 % Daily Value *
    • Total Fat: 37 g 56.91%
    • Saturated Fat: 20 g 100.1%
    • Trans Fat: 1 g %
    • Cholesterol: 119 mg 39.51%
    • Sodium: 559 mg 23.28%
    • Calcium: 501 mg 50.05%
    • Potassium: 508 mg 14.51%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 8.32%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 28 g %
    • Dietary Fiber: 4 g 16.79%
    • Sugar: 2 g
    • Protein: 29 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 32.57%
    • Vitamin C 154.59%
    • Vitamin D 7.36%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total1 oz-eq

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