Cheesy Chicken, Broccoli and Rice Casserole
Updated Sep 20, 2016
This lighter, fresher version of the classic chicken casserole is sure to become a family favorite.
Cheesy Chicken, Broccoli and Rice Casserole
- Prep Time 40 min
- Total 1 hr 5 min
- Servings 6
- Ingredients 14
Ingredients
Chicken and Vegetables
- 1 teaspoon olive oil
- 1 cup sliced onion
- 8 oz sliced mushrooms
- 1/4 teaspoon salt
- 3 cups fresh broccoli florets, coarsely chopped
- 2 1/2 cups cooked white rice (without added salt or butter)
- 1 1/2 cups coarsely chopped cooked chicken breast
Sauce
- 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 1/4 teaspoon salt
- 1 cup fat-free (skim) milk
- 1/2 cup light sour cream
- 1 cup shredded reduced-fat sharp Cheddar cheese (4 oz)
- 1/3 cup shredded Parmesan cheese
Instructions
-
Step1Heat oven to 350° F. Spray 8-inch square baking dish with cooking spray.
-
Step2In 12-inch nonstick skillet, heat olive oil over medium heat. Add onion; cook 3 to 4 minutes, stirring frequently, until translucent. Add mushrooms and salt; continue to cook 4 to 6 minutes or until any liquid evaporates and mushrooms are brown. Add broccoli; cook 30 seconds to 1 minute or until bright green. Transfer mixture to large bowl.
-
Step3Add rice to bowl. Stir to combine. Stir in chicken.
-
Step4In 1-quart saucepan, melt butter over medium heat. Sprinkle flour over melted butter; add 1/4 teaspoon salt. Beat with whisk. Cook 1 to 2 minutes or until mixture turns light brown. Slowly beat in milk with whisk 2 tablespoons at a time until smooth and combined. Heat to boiling, stirring constantly. Continue to cook and stir 1 minute. Remove from heat; cool 5 minutes.
-
Step5Slowly beat sour cream and Cheddar cheese into sauce mixture with whisk. Reserve 2 tablespoons Parmesan cheese; set aside. Beat remaining Parmesan cheese into milk mixture. Add to bowl with chicken and vegetables; stir to combine. Pour into baking dish; spread evenly.
-
Step6Bake 20 to 25 minutes or until heated through. Top with remaining Parmesan cheese. Bake 5 minutes longer.
Nutrition
330
Calories
13g
Total Fat
24g
Protein
29g
Total Carbohydrate
5g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 330
- Calories from Fat
- 120
- Total Fat
- 13g
- 20%
- Saturated Fat
- 7g
- 35%
- Trans Fat
- 0g
- Cholesterol
- 60mg
- 20%
- Sodium
- 550mg
- 23%
- Potassium
- 510mg
- 15%
- Total Carbohydrate
- 29g
- 10%
- Dietary Fiber
- 2g
- 8%
- Sugars
- 5g
- Protein
- 24g
% Daily Value*:
- Vitamin A
- 15%
- 15%
- Vitamin C
- 35%
- 35%
- Calcium
- 30%
- 30%
- Iron
- 10%
- 10%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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