Rating: 3 stars
12 Ratings
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  • 4 star values: 4
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  • 1 star values: 2

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.

Source: EatingWell Magazine, January/February 2019

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Read the full recipe after the video.

Recipe Summary test

active:
25 mins
total:
35 mins
Servings:
8
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400 degrees F.

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  • 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 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.

  • 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.

Nutrition Facts

1 cup
353 calories; protein 24.6g; carbohydrates 30.8g; dietary fiber 1.7g; sugars 6.3g; fat 13.1g; saturated fat 5.1g; cholesterol 56.1mg; vitamin a iu 1265.4IU; vitamin c 25.1mg; folate 41.7mcg; calcium 468.1mg; iron 1.4mg; magnesium 32.2mg; potassium 403.7mg; sodium 413.2mg.

1 1/2 lean protein, 1 1/2 starch, 1/2 fat, 1/2 high-fat protein, 1/2 reduced-fat milk, 1/2 vegetable

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