Rating: 3.5 stars
16 Ratings
  • 5 star values: 2
  • 4 star values: 7
  • 3 star values: 2
  • 2 star values: 3
  • 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; updated March 2022

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Read the full recipe after the video.
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°F.

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  • Heat oil in a large, high-sided, ovenproof skillet over medium-high heat. Add chicken and chopped onion; cook, stirring occasionally, until the chicken is no longer pink on the outside, about 7 minutes. Sprinkle the mixture with flour and cook, stirring occasionally, for 1 minute. Add milk to the pan and bring to a boil, stirring frequently. (Be careful, the pan will be very full.) Boil, stirring, for 1 minute.

  • Meanwhile, place broccoli and water in a microwave-safe container. Cover and microwave on High until the broccoli is tender, about 3 minutes. Drain.

  • Remove the pan from the heat and carefully stir in rice, cheese, dry mustard, garlic powder, salt, pepper and the broccoli. Sprinkle with crispy onions.

  • Bake the casserole until bubbling at the edges, about 10 minutes. Let stand for 5 minutes before serving.

Nutrition Facts

1 cup
584 calories; protein 40g; carbohydrates 45g; dietary fiber 3g; sugars 9g; fat 24g; saturated fat 11g; cholesterol 104mg; vitamin a iu 1742IU; vitamin c 34mg; folate 67mcg; calcium 431mg; iron 2mg; magnesium 59mg; potassium 643mg; sodium 706mg.

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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