This one-pan chicken-and-broccoli recipe comes out of the oven all browned, cheesy and bubbling like a casserole, but is really prepared more like a skillet meal on the stovetop. Serve with a crunchy green salad.
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.
Whisk flour and ⅔ cup milk in a small bowl. Add the remaining 3⅓ 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.
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.
353 calories;13 g fat(5 g sat); 2 g fiber; 31 g carbohydrates; 25 g protein; 42 mcg folate; 56 mg cholesterol; 6 g sugars; 0 g added sugars; 1,265 IU vitamin A; 25 mg vitamin C; 468 mg calcium; 1 mg iron; 413 mg sodium; 404 mg potassium
Calcium (47% daily value), Vitamin C (42% dv), Vitamin A (25% dv)
Carbohydrate Servings: 2
Exchanges: 1½ lean protein, 1½ starch, ½ fat, ½ high-fat protein, ½ reduced-fat milk, ½ vegetable
My family and I really enjoyed this dish! I did make a couple of changes though. Instead of extra sharp cheddar I used Cabot seriously sharp white sharp cheese, and I cooked up 3 lbs of chicken (for left overs). I also used quinoa and brown rice instead of just brown rice (this is what I had on hand). Very good and will definitely make again!