• prep: 30 min
• cook: 25 min
• total: 55 min

This cheesy chicken broccoli rice casserole recipe is a healthy version of the classic with NO cream of anything soup. Comfort food you can feel good about!

• 1 3/4 cups low-sodium chicken stock
• 2 cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ)
• 1 pound broccoli florets (chopped into bite-sized pieces)
• 1 teaspoon extra-virgin olive oil
• 1 pound boneless skinless chicken breasts (chopped into bite-size pieces)
• 3/4 teaspoon kosher salt (divided)
• 3/4 teaspoon garlic powder (divided)
• 1/2 teaspoon black pepper (divided)
• 2 tablespoons all-purpose flour
• 2 cups milk (divided (I used skim))
• 3 tablespoons Dijon mustard
• 1/3 cup nonfat plain Greek yogurt
• 1 1/2 cups reduced-fat shredded cheddar cheese (divided (about 6 ounces))

Click Here For Step-By-Step Instructions

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Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving

• Calories: 393 % Daily Value *
• Total Fat: 9 g 14.04%
• Saturated Fat: 4 g 17.69%
• Trans Fat: 0 g %
• Cholesterol: 77 mg 25.62%
• Sodium: 754 mg 31.4%
• Calcium: 404 mg 40.42%
• Potassium: 262 mg 7.5%
• Magnesium: 0 mg 0%
• Iron: 2 mg 12.6%
• Zinc: 0 mg 0%
• Total Carbohydrate: 42 g %
• Dietary Fiber: 3 g 10.39%
• Sugar: 5 g
• Protein: 32 g
• Alcohol: 0 g
• Omega 3 Fatty Acid: 0 g
• Omega 6 Fatty Acid: 0 g

• Vitamin A 12.7%
• Vitamin C 115.63%
• Vitamin D 8.52%

• * 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 - Fat1
• Exchange - Fruit0
• Exchange - NonFat Milk0
• Exchange - Other Carbs0
• Exchange - Starch2
• Exchange - Vegetables1
• Exchange - Lean Meat4
• Exchange - Alcohol0

MyPlate Info

• MyPlate - Grain Total1 oz-eq
• MyPlate - Vegetable Total1 c
• MyPlate - Fruit0 c
• MyPlate - Dairy1 c
• MyPlate - Protein Total2 oz-eq

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