Chicken and Broccoli in Cheese Sauce

Recipe By: Brenda J. Ponichtera, R.D.

Make this for: Dinner

Category: Poultry

This Recipe Makes: 5 Serving(s)

About:

The addition of rice and vegetables makes this one-dish meal great-tasting and colorful. Asparagus or Brussels sprouts can be used in place of the broccoli for variety.

What you'll need:

• 1 cup quick-cooking brown rice, uncooked
• 1/2 cup finely chopped onion
• 1/2 cup finely chopped celery
• 1 tbsp. dried parsley
• 1 tsp. instant chicken bouillon Sodium is figured for salt-free
• 1/4 tsp. dried thyme
• 1 cup boiling water
• 1 lb skinless, boneless chicken breasts, cut into strips
• 4 cup broccoli spears
• 1 1/2 cup fat-free milk, divided
• 3 tbsp. unbleached all-purpose flour
• 1/4 tsp. salt (optional)
• 1/8 tsp. ground black pepper
• 3 oz reduced-fat sharp cheddar cheese, cut into small pieces

Instructions:

• Preheat oven to 450 degrees. Spray a 9” x 13” baking pan with nonstick cooking spray.
• Add rice, onion, celery, parsley, bouillon, thyme, and water, stirring to mix well. Top with chicken breasts and broccoli spears. Cover with aluminum foil and bake for 30 minutes, or until chicken is no longer pink.
• Meanwhile, prepare cheese sauce. Combine ½ cup milk with flour in covered container and shake well to prevent lumps. Pour into 4-cup glass measuring cup along with rest of the milk and seasonings.
• Cook in the microwave on high for 4-5 minutes, stirring with a wire whisk every 60 seconds until mixture is bubbly and thickens. Mix in the cheese and stir until melted. Pour sauce over broccoli and chicken before serving.