One serving is 7 green, 6 blue, and 4 purple points.
Makes: 5servings
Calories: 225
Author: Alisha Hughes
Ingredients
1cupinstant brown rice,uncooked
Water to cook the brown rice
2cupschicken broth
1poundboneless,skinless chicken breasts, chopped
4cupsbroccoli florets,chopped in small pieces (about 1 head broccoli)
2tablespoonschopped onion
1(10.5 ounce) can 98% fat-free cream of chicken soup
2tablespoonsfat-free milk
2tablespoonslight sour cream
1teaspoongarlic powder
1/2teaspoonMrs. Dash chicken seasoning
1/2teaspoonsalt
1/8teaspoonpepper
1cupreduced-fat shredded cheddar cheese,divided
5reduced-fat club crackers,crushed
Instructions
Cook brown rice according to the directions on the package.
Pour broth into a large stir fry skillet and set over medium heat. Add chicken, broccoli, and onion and cook 10-12 minutes, or until the chicken is fully cooked; drain broth.
Add cooked rice, cream of chicken soup, milk, sour cream, garlic powder, chicken seasoning, salt, pepper, and 1/2 cup cheese to the skillet with the chicken/broccoli mixture. Mix the ingredients well and cook 4-5 minutes, or until warmed throughout.
Top with remaining 1/2 cup shredded cheese and the crumbled crackers; cover and cook 2-3 minutes, or until the cheese is melted.
Nutrition Facts
Cheddar Broccoli Chicken and Rice Casserole
Amount Per Serving (1 cup)
Calories 225Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 3g19%
Cholesterol 43mg14%
Sodium 830mg36%
Potassium 145mg4%
Carbohydrates 22g7%
Fiber 2g8%
Sugar 2g2%
Protein 17g34%
Vitamin A 13IU0%
Vitamin C 40mg48%
Calcium 24mg2%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.