Oct 24

Chicken & Broccoli Casserole

SERVES: 8

1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed
⅓ cup all-purpose flour
4 cups reduced-fat milk, divided
2 cups 2 (9 ounce) packages precooked brown rice
3 cups broccoli florets
1 ½ cups shredded reduced-fat sharp Cheddar cheese
½ teaspoon kosher salt
½ teaspoon ground pepper
½ cup store-bought crispy fried onions

Step 1 – Preheat oven to 400 degrees F.
Step 2 – Heat oil in a large ovenproof skillet over high heat. Add chicken and cook until well browned, about 4 minutes per side. Transfer to a clean cutting board and let stand for 5 minutes. Cut into 1-inch cubes.
Step 3 – Whisk flour and 2/3 cup milk in a small bowl. Add the remaining 3 1/3 cups milk to the pan; bring to a boil over medium-high heat. Gradually whisk in the flour-milk mixture. Return to a boil and cook, stirring often, until thickened, 2 to 3 minutes. Stir in rice and broccoli; return to a boil and cook until the broccoli is tender, about 2 minutes. Stir in the chicken, cheese, salt and pepper. Sprinkle onions on top.
Step 4 – Transfer the pan to the oven. Bake until the casserole is browned and bubbling, 10 to 12 minutes. Let cool for 5 minutes before serving.

http://www.eatingwell.com/recipe/269816/chicken-broccoli-casserole/

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