Chicken and Broccoli Bake
Use fresh-cooked chicken or leftovers that have been properly handled to save time in this baked casserole.
- Yield
- 8 servings
- Serving size
- 1/8 of recipe
- Rating
- 3.73 of 5 (75 ratings)
Food groups
- Grains: 1 ounces
- Protein Foods: 2 ounces
- Vegetables: 1/4 cups
Ingredients
- 1 cup rice, uncooked
- 2 tablespoons margarine (or butter)
- 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
Directions
- Wash hands with soap and water.
- Cook rice according to package directions.
- Melt margarine in large sauce pan.
- Add flour to melted margarine and stir.
- This will be lumpy.
- Slowly add chicken broth to margarine/flour mixture.
- Stir to remove lumps and thicken.
- Add cheese and stir.
- Add rice, broccoli, and chicken.
- Stir.
- Put in a casserole pan and bake at 350 °F for 30 minutes or until thoroughly heated.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 227.06 |
| Total Fat | 4.53 g |
| Saturated Fat | 0.99 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 50.05 mg |
| Carbohydrates | 25.69 g |
| Dietary Fiber | 1.46 g |
| Total Sugars | 0.65 g |
| Added Sugars included | 0 g |
| Protein | 20.03 g |
| Calcium | 26 mg |
| Potassium | 316 mg |
| Sodium | 71.01 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 29 mg |
| Phosphorus | 188 mg |
| Selenium | 23 mg |
| Zinc | 1 mg |
| Vitamin A | 51 mcg |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 14 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 35 mcg |
| Folate | 104 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 8 mg |
| Choline | 49 mg |
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Source
Recipe by: Supermarket Smarts: The 5 A Day Way — Produce for Better Health and Connecticut Departments of Public Health and Social Services
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/chicken-and-broccoli-bake. Federal works are public domain in the United States.