10 minutes
Prep Time
30 minutes
Cook Time
6
Number of Servings
What to do:
- Preheat oven to 400°F.
- Add oil to pan over medium high heat.
- Add in chicken and onion. Stir occasionally for 7 minutes or until chicken is fully cooked.
- Add flour into pan and mix well for 1 minute. Then add milk and bring to a boil for 1 minute. Stir until well mixed. Transfer chicken mixture to a baking dish.
- While chicken is cooking, place broccoli and cauliflower florets in a microwave-safe container and microwave for 3 minutes.
- Heat prepackaged rice according to instruction package.
- Mix rice, broccoli, cauliflower, ½ cup cheese, and seasonings into chicken mixture. Top mixture with additional ½ cup cheese.
- Bake casserole for 10 minutes or until bubbling at the edges. Cool for 5 minutes before serving.
Chicken and Veggies Casserole
This one-pan chicken and broccoli casserole is the answer to a busy weeknight. Cheesy, flavorful, and packed with nutrients, everyone will run for seconds!
Nutrition Facts
What you will need:
- 1 Tbsp. olive oil
- 1lb. chicken breast, fat trimmed
- 1 onion, small, finely chopped
- 1/3 cup whole wheat flour (substitute 2 ½ Tbsp. cornstarch or arrowroot starch for gluten-free option)
- 4 cups milk, low-fat
- 2 cups broccoli florets, rinsed and drained
- 1 cup cauliflower florets, rinsed and drained
- 2 Tbsp. water
- 2 x 9 oz. (2 ¼ cups) brown rice, prepackaged
- 1 cup cheddar cheese, sharp, reduced fat
- 1 tsp. garlic powder
- 1 tsp. dry mustard
- salt and pepper to taste
