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Chicken and Broccoli Bake

Use fresh-cooked chicken or leftovers that have been properly handled to save time in this baked casserole.

  • 8 Servings
  • $3.00 - $5.99

Ingredients

  • 1 cup rice, uncooked
  • 2 tablespoons margarine
  • 1/4 cup flour
  • 2 cups chicken broth, low-sodium
  • 1/4 cup Parmesan cheese, optional
  • 1 package (10 ounces) frozen broccoli, thawed
  • 3 cups boneless chicken, cooked

Steps

1

Wash hands with soap and water.

2

Cook rice according to package directions.

3

Melt margarine in large sauce pan. Add flour to melted margarine and stir. This will be lumpy.

4

Slowly add chicken broth to margarine/flour mixture. Stir to remove lumps and thicken.

5

Add cheese and stir.

6

Add rice, broccoli, and chicken. Stir.

7

Put in a casserole pan and bake at 350 °F for 30 minutes or until thoroughly heated.

Ingredients

Serving Size: 1/8 of recipe

NutrientsAmount
Total Calories226
Total Fat5 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.2 g
Omega 3 - EPA2 mg
Omega 3 - DHA3 mg
Cholesterol49 mg
Carbohydrates24 g
Dietary Fiber1 g
Total Sugars1 g
Added Sugars included0 g
Protein20 g
Minerals
Calcium26 mg
Potassium316 mg
Sodium295 mg
Copper118 mcg
Iron2 mg
Magnesium29 mg
Phosphorus184 mg
Selenium23 mcg
Zinc1 mg
Vitamins
Vitamin A49 mcg RAE
Vitamin B60.6 mg
Vitamin B120.1 mg
Vitamin C12 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K31 mcg
Folate93 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin7 mg
Choline48 mg

Source:

  • Supermarket Smarts: The 5 A Day Way
  • Produce for Better Health and Connecticut Departments of Public Health and Social Services