(Skinny) Cheesy Chicken and Broccoli-Rice Casserole

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Rice is sorta my jam.

When I menu plan, I try to stick with no more than 2 meals that involve rice. Not for my sake (I'd be thrilled to eat it daily) but for Jason. He doesn't love it like I do. Er, he doesn't love it at all. He tolerates it.

However, cheesy broccoli rice casserole is one thing that he has no issue tolerating. In fact, it's a rice based dish he LOVES.

When I spotted this recipe, I knew it'd be a winner. Low calorie, one dish, and similar to the standard broccoli rice casserole we all know and love.

This dish is pure comfort food that the whole family will love - and it's guilt free!

{Skinny} Cheesy Chicken & Broccoli Rice Casserole

2 cup long grain brown rice

4 cups chicken broth

4 cups broccoli florets (about 1 head)

2 green onions, finely diced

1 teaspoon extra virgin oilive oil

1 pound boneless/skinless chicken breasts, chopped into bite sized pieces

salt and pepper

garlic powder

5 teaspoons flour

2 cups milk, divided 

1/3 cup light sour cream 

8 ounces shredded sharp cheddar cheese, divided

In a large pot, bring the chicken broth to a boil and then add the rice. Cover, turn heat down to medium-low, and cook according to package directions. When the rice has 5 minutes left, add the broccoli and green onions to the pot.

Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the chicken, seasoning it on all sides with salt, pepper, and garlic powder. Saute until no longer pink. Remove to a plate and carefully wipe out the skillet with a dry paper towel.

Turn the heat down to medium. In a small bowl, whisk together the flour and 1/2 cup milk. Pour into the skillet and add the remaining 1-1/2 cups milk. Cook, stirring constantly, until thickened, about 7-10 minutes. Remove from heat and add 3/4 of the shredded cheese, sour cream, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1/4 teaspoon garlic powder. Stir until smooth. Taste and adjust seasoning as needed.

Preheat the broiler and lightly spray a 9x13 inch pan with cooking spray. Combine the cooked rice/broccoli/green onions, cooked chicken, and cheese sauce in the pot you used for the rice. Pour into the prepared pan and top with remaining cheese. Broil until the cheese is melted. Let rest for 5 minutes before serving.

Source: Iowa Girl Eats