Cheesy Chicken, Broccoli and Rice Bake
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Serves12 (1 cup each)
SWAP ScoreWhat's this?
Ingredients
- 5 cups water
- 2 1/2 cups rice, white, uncooked
- 1/4 cup onion, chopped
- 1 clove garlic, minced
- 1 cup milk, non-fat
- 1 10.75-ounce can cream of mushroom soup, condensed, 98% fat-free
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 3/4 cup cheddar cheese, low-fat, shredded
- 2 cups chicken breast, boneless and skinless, cooked and shredded
- 2 cups broccoli, chopped
Directions
- Preheat oven to 350° F. Coat 9" x 13" baking dish with nonstick spray.
- In large saucepan bring water to boil. Add rice, onion, and garlic. Cook for about 20 minutes or until rice is soft.
- While rice is cooking combine milk, soup, salt, and pepper, mix well.
- When rice is done combine with milk mixture, chicken and broccoli, mix well.
- Pour mixture into baking dish. Bake in oven for 18 minutes.
- Sprinkle with cheese. Bake for another 6 minutes or until cheese is melted. Serve immediately.
Recipe Tips
Use any type of rice in this dish, such as brown, white, or wild rice.
Nutrition Facts
Cheesy Chicken, Broccoli and Rice Bake
Amount Per Serving (1 cup eachg)
Calories 136
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 24mg
8%
Sodium 263mg
11%
Potassium 222mg
6%
Total Carbohydrates 15g
5%
Dietary Fiber 1g
4%
Sugars 3g
Protein 12g
24%
Vitamin A
10%
Vitamin C
29%
Vitamin D0%
Calcium
8%
Iron
5%
* Percent Daily Values are based on a 2000 calorie diet.
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