Saucy Chicken, Broccoli and Rice

Take just 10 minutes to assemble this updated oven-favorite casserole. It’s a great dish to introduce people to heart-friendly brown rice. From eatbetteramerica.

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(16 Ratings)

16 Ratings

5 Stars

4 Stars 31%

3 Stars 19%

2 Stars 25%

1 Stars 19%

Member Reviews (11)

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PREP TIME
10 Min
TOTAL TIME
1 Hr 10 Min
SERVINGS
4

4: boneless skinless chicken breasts (about 1 1/4 lb)

1/4: teaspoon salt

1/4: teaspoon pepper

1 2/3: cups water

1: cup uncooked instant brown rice

1/2: teaspoon dried thyme leaves

1/2: teaspoon garlic powder

1: can (10 3/4 oz) condensed 98% fat-free cream of chicken soup with 45% less sodium

2: cups Green Giant® SELECT® frozen broccoli florets

2: tablespoons shredded Parmesan cheese

1 Heat oven to 375°F. Sprinkle chicken with 1/8 teaspoon of the salt and 1/8 teaspoon of the pepper.
2 In 13x9-inch (3-quart) glass baking dish, stir water, rice, thyme, garlic powder, soup, remaining salt and pepper until mixed. Place broccoli evenly over rice mixture. Top with chicken. Cover with foil.
3 Bake 50 to 55 minutes or until rice is tender and juice of chicken is clear when center of thickest part is cut (170°F). Uncover; sprinkle chicken with cheese. Let stand 5 minutes before serving.

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Expert Tips

Chicken contains vitamin B6, also called pyridoxine. Vitamin B6 is important for digesting proteins, plus it helps to keep hair and nerves healthy.

Substituting brown rice for white rice is an excellent way to boost whole grains. Brown rice supplies four times more magnesium than white rice. Magnesium plays an essential role in keeping hearts beating normally.

Mushroom lovers can use reduced-fat cream of mushroom soup instead of the chicken soup, and add a can of sliced mushrooms with the broccoli.

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Nutrition Information:

1 Serving (1 Serving)

Calories 420

(Calories from Fat 80),

Total Fat 8g

(Saturated Fat 2 1/2g,
Trans Fat 0g),

Cholesterol 90mg;
Sodium 600mg;
Total Carbohydrate 47g

(Dietary Fiber 7g,
Sugars 2g),

Protein 40g;

Percent Daily Value*:

Vitamin A 15 %;
Vitamin C 25 %;
Calcium 10 %;
Iron 15 %;

Exchanges:

2 1/2 Starch;
0 Fruit;
1/2 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
1 Vegetable;
4 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
1 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 3 of 11 Reviews View All

Posted 4/1/2012 10:40:45 AM REPORT ABUSE Diprete0611 said:

Rating:

Very good! I've already made it twice and definitely plan on making it again. Only change I made was I added some garlic salt to give it a little bit more flavor.

Posted 11/23/2011 1:06:20 PM REPORT ABUSE megmcewen said:

Rating:

If you use cream of mushroom soup instead it adds a lot more flavor! I hope that helps!

Posted 3/19/2010 3:12:49 PM REPORT ABUSE Ginnykate said:

Rating:

Add paprika! Just sprinkle it over the chicken. It makes a big difference.

1 - 3 of 11 Reviews View All