Serves 8

  • 2 cups long grain brown rice
  • 4 cups chicken broth
  • 4 cups broccoli florets (about 1 head)
  • 2 green onions, chopped
  • 1 Tbsp. extra virgin olive oil
  • 1 lb chicken breasts, chopped into bite-sized pieces
  • 5 tsp. gluten-free or all-purpose flour (I like to use the brand: To Your Health Sprouted Flour Co.)
  • 2 cups skim milk, divided
  • 1/3 cup low-fat plain Greek yogurt
  • 8 oz (1 cup) shredded cheddar cheese, divided
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • ¼ tsp. garlic powder
  • Extra seasoning (salt, pepper and garlic powder to taste)
  1. Bring chicken broth to a boil in a large pot then add rice. Cover then turn heat down to medium-low. Cook for about 45 minutes or until package directions. When rice has 5 minutes left to cook add broccoli and green onions on top to steam.
  2. Meanwhile, marinate chicken in extra virgin olive oil and extra seasoning. Heat a large skillet and sauté chicken until no longer pink. Remove to a plate and set aside then very carefully wipe out skillet with a dry paper towel.
  3. Turn heat down to medium then whisk together flour and 1/2 cup milk in a small bowl. Pour mixture into skillet then add remaining 1-1/2 cups milk. Cook mixture, stirring constantly, until thickened, 7-10 minutes. Remove skillet from heat then add 3/4 of the shredded cheese, yogurt, salt, pepper, and garlic powder, and stir until smooth.
  4. Preheat broiler. Combine cooked rice and broccoli mixture with cheese sauce then scoop mixture into a nonstick sprayed 9×13 baking dish and top with remaining cheese. Broil until cheese is melted then let casserole rest for 5 minutes before serving.

Note: You can prepare this casserole ahead of time and just bake it in the oven at 350 for 20 minutes to reheat.

Note: Freeze the left-overs and reheat when you’re in a hurry.

Taken and Tweaked from Iowa Girl Eats