晚餐中等

Cheesy Chicken, Broccoli, and Rice Bake

Name: Cheesy Chicken, Broccoli, and Rice Bake
Prep time: 15 min
Cook time: 54 min
Total time: 69 min
Yield: 12
Ingredients: 5 cups water; 2 1/2 cups brown rice; 1/4 cup onion, chopped; 1 garlic clove, chopped; 1 cup skim milk; 1 can (10.75 ounces) condensed cream of mushroom soup, reduced-sodium; 1/4 teaspoon salt; 1/4 teaspoon black pepper; 3/4 cup low-fat cheddar cheese, grated; 2 cups chicken, cooked, shredded; 2 cups broccoli, chopped

A great recipe to use leftover chicken that has been properly handled. Combine with broccoli, cheese, onions, garlic, and brown rice to create a quick dinner!

1 h 9 min12 份

营养成分（每份）

每份数值 · 每份分量: 1 Cup

245

卡路里

14g

蛋白质

38g

碳水

脂肪

膳食纤维

糖

223mg

钠

饱和脂肪 2 g · 胆固醇 29 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

water
5 cups
brown rice
2 1/2 cups
onion, chopped
1/4 cup
garlic clove, chopped
1
skim milk
1 cup
condensed cream of mushroom soup, reduced-sodium
1 can (10.75 ounces)
salt
1/4 teaspoon
black pepper
1/4 teaspoon
low-fat cheddar cheese, grated
3/4 cup
chicken, cooked, shredded
2 cups
broccoli, chopped
2 cups

步骤

1
Wash hands with soap and water.
2
Preheat oven to 350 °F. In large saucepan, bring water to boil. Add rice, onion, and garlic. Cook for about 30 minutes or until rice is soft.
3
While rice is cooking combine milk, soup, salt, and pepper, mix well. When rice is done combine with milk mixture, chicken, and broccoli. Mix well.
4
Grease 9x13 pan and pour mixture into pan. Bake in preheated oven for 18 minutes. Sprinkle with cheese. Bake for another 6 minutes or until cheese is melted.
5
Serve immediately.

来源: USDA MyPlate Kitchen · Healthy Recipes Oregon State University Cooperative Extension Service

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