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Chicken & Broccoli Casserole

Posted by Beni Cook

Chicken and broccoli are so good together. This casserole is sure to hit the spot when you’re craving something creamy and comforting with very little prep on a busy weeknight.

 

NUTRITIONAL INFO PER SERVE ( 8 serves)

584 Cal | 24g Fats | 45g Carbs | 40g Protein

 

INGREDIENTS

• 1 tablespoon canola oil
• 680g boneless, skinless chicken breasts, trimmed and cut into bite-size pieces
• 1 small onion, finely chopped
• ⅓ cup all-purpose flour
• 4 cups reduced-fat milk
• 3 cups broccoli florets
• 2 tablespoons water
• 2 x 250g packets precooked brown rice
• 1 ½ cups shredded reduced-fat sharp Cheddar cheese
• 1 teaspoon dry mustard
• ½ teaspoon garlic powder
• ¾ teaspoon salt
• ½ teaspoon ground pepper
• ½ teaspoon dried chilli flakes
• 1 teaspoon finely chopped parsley

 

STEP BY STEP

1) Preheat oven to 200°C.
2) Heat oil in a large, high-sided, ovenproof skillet over medium-high heat. Add onion and chicken; cook, stirring occasionally, until the chicken is no longer pink on the outside, about 7 minutes. Sprinkle the mixture with flour and cook for a further 1 minute, stirring occasionally. 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.
3) Place broccoli and water in a microwave-safe container. Cover and microwave on High until the broccoli is tender, about 3 minutes. Drain.
4) Remove the pan from the heat and carefully stir in rice, cheese, dry mustard, garlic powder, salt, pepper and the broccoli. Sprinkle with parsley and chilli flakes
5) Bake the casserole until bubbling at the edges, about 10 minutes. Let stand for 5 minutes before serving.

Beni Cook
Beni Cook is the Head Personal Trainer and Founder of Beyond Best. Beni is a health and fitness expert who develops individualised exercise programs that will meet your own short and long-term objectives, while providing information, advice and encouragement that will enable you to lead your healthiest life, every day.

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