1 cup brown rice
12 ounces broccoli florets (about 4 cups)
2 cups nonfat or low-fat cow's milk (Lactose-free cow's milk optional)
1/4 cup all-purpose flour
1 cup grated Cheddar cheese
1 cup nonfat or low-fat Greek Yogurt
Salt and freshly ground pepper, to taste (optional)
3 cups shredded chicken (from 1 rotisserie chicken)
1/4 cup sliced almonds
1/4 cup bread crumbs
1 tablespoons olive oil
Bring chicken stock to a boil in a medium pot. Add rice, cover, and reduce heat to a simmer. Cook for 20 minutes, then add the broccoli florets to the pot. Return cover and cook for an additional 10 minutes. (Do not cook according to package directions; you want to undercook the rice.) Remove from heat and set aside.
As soon as you put broccoli in the rice pot, preheat oven to 400°F and start the béchamel sauce. Whisk flour and cow’s milk in a large skillet to combine. Bring to a boil over medium to medium-high heat, whisking constantly, until the mixture is thickened and coats the back of the spoon, about 10 minutes. Reduce heat to low and stir in the Cheddar cheese until melted. Add Greek yogurt, and salt and pepper if desired.
Fold the rice and broccoli mixture, shredded chicken, and almonds into the cheese sauce. Season with salt and pepper, to taste. Transfer the mixture to a medium-sized casserole dish (or if your skillet is oven-safe, just bake it in that!) Mix the breadcrumbs and olive oil in a small bowl; sprinkle over the casserole. Bake for 20 to 25 minutes, until topping is golden and the dish is warmed through.
Nutritional Facts
Calories: 510
Total Fat: 15 g
Saturated Fat: 5 g
Cholesterol: 75 mg
Sodium: 410 mg
Calcium: 35% Daily Value
Protein: 36 g
Carbohydrates: 64 g
Dietary Fiber: 3 g
Lactose: 1 g*
Calcium: 30 %
Vitamin A: 8%
Iron: 10%
Vitamin C: 0 %
*Lactose content per serving is based on the use of lactose-free cow’s milk.