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Chicken and Veggies Casserole

10 minutes
Prep Time

30 minutes
Cook Time

6
Number of Servings
What you'll need:
  • 1 Tbsp. olive oil
  • 1lb. chicken breast, fat trimmed
  • 1 onion, small, finely chopped
  • 1/3 cup whole wheat flour (substitute 2 ½ Tbsp. cornstarch or arrowroot starch for gluten-free option)
  • 4 cups milk, low-fat
  • 2 cups broccoli florets, rinsed and drained
  • 1 cup cauliflower florets, rinsed and drained
  • 2 Tbsp. water
  • 2 x 9 oz. (2 ¼ cups) brown rice, prepackaged
  • 1 cup cheddar cheese, sharp, reduced fat
  • 1 tsp. garlic powder
  • 1 tsp. dry mustard
  • salt and pepper to taste
What to do:
  1. Preheat oven to 400°F.
  2. Add oil to pan over medium high heat.
  3. Add in chicken and onion. Stir occasionally for 7 minutes or until chicken is fully cooked.
  4. Add flour into pan and mix well for 1 minute. Then add milk and bring to a boil for 1 minute. Stir until well mixed. Transfer chicken mixture to a baking dish.
  5. While chicken is cooking, place broccoli and cauliflower florets in a microwave-safe container and microwave for 3 minutes.
  6. Heat prepackaged rice according to instruction package.
  7. Mix rice, broccoli, cauliflower, ½ cup cheese, and seasonings into chicken mixture. Top mixture with additional ½ cup cheese.
  8. Bake casserole for 10 minutes or until bubbling at the edges. Cool for 5 minutes before serving.