Chicken Brown Rice Casserole with Creamy Cauliflower Sauce
Chicken Brown Rice Casserole with Creamy Cauliflower Sauce
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  • prep: 20 min
  • cook: 50 min
  • total: 1 hr 10 min
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  • servings:
  • Summary

    Creamy chicken rice casserole got a healthier makeover with broccoli and brown rice, cauliflower sauce and crunchy fibre-filled topping.

    Ingredients

    • 1.5 cups brown Jasmine rice
    • 2 boneless chicken breasts
    • 1 pound broccoli florets
    • 3 tablespoons butter, divided
    • ¾ cup All-Bran Buds
    • ¾ cup shredded cheddar cheese
    • 1 pound cauliflower florets
    • 1 large onion, sliced
    • 3 garlic cloves, sliced
    • 5 cups vegetable or chicken broth
    • ¾ cup milk
    • ½ teaspoon salt
    • black pepper + chilli powder

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 476 % Daily Value *
    • Total Fat: 13 g 20.68%
    • Saturated Fat: 6 g 30.08%
    • Trans Fat: 0 g %
    • Cholesterol: 57 mg 18.96%
    • Sodium: 613 mg 25.56%
    • Calcium: 245 mg 24.5%
    • Potassium: 457 mg 13.06%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 23.02%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 63 g %
    • Dietary Fiber: 7 g 27.26%
    • Sugar: 5 g
    • Protein: 23 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 18.14%
    • Vitamin C 170.24%
    • Vitamin D 6.61%
    • * 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 - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables2
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total1 oz-eq

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