Chicken, Broccoli, and Brown Rice Casserole
I'm usually not a very good cook when I try to create on my own, but last week I was really craving a rich casserole. So I made one up. It was great. I made it again tonight, and it was even better. So I thought I would share.
1 cup uncooked brown rice
2 large chicken breasts (about 16 ounces)
4 cups cooked broccoli florets
1 Tbsp coconut oil
1-2 Tbsp flour
2.5-3 cups almond milk
2 Tbsp BBQ sauce
Salt, pepper, and cayenne to taste
Cook 1 cup of brown rice (about 3 cups cooked). I used Tsuru Mai Medium Grain
While that is cooking, boil 2 large chicken breast filets (I used Tenderbird) about 16 ounces. When that is thoroughly cooked, chop into little pieces and put into large mixing bowl.
Defrost or steam cook about 4 cups of broccoli florets. (4 cups after being cooked). This doesn't have to be exact, I really like the broccoli in this dish so I like lots of it. Add to mixing bowl.
For the sauce:
Heat one tablespoon coconut oil in frying pan over medium heat. Whisk in about 1 to 2 tablespoons flour to create your roux. Once you have a nice roux, slowly whisk in about 3 cups of unsweetened almond milk (I suppose you could use regular milk, but the calorie count will have to be adjusted.)
Once your sauce is bubbling away and is somewhat thick, stir in a couple tablespoons of bbq sauce, salt and pepper, and cayenne if you like it a little spicy.
Add the sauce and the cooked brown rice to the bowl, mix well. Pour into greased casserole dish. Cook at 350 covered for about 20 minutes. Uncover and cook another 10-15 minutes, or until bubbling and heated through. Serves 6 at 285 calories per serving.
The first time I made this, I put cheese on the top, the second time I skipped the cheese and couldn't even tell a difference. I like to eat mine with an extra dollop of BBQ sauce.
I hope someone...anyone...enjoys!
1 cup uncooked brown rice
2 large chicken breasts (about 16 ounces)
4 cups cooked broccoli florets
1 Tbsp coconut oil
1-2 Tbsp flour
2.5-3 cups almond milk
2 Tbsp BBQ sauce
Salt, pepper, and cayenne to taste
Cook 1 cup of brown rice (about 3 cups cooked). I used Tsuru Mai Medium Grain
While that is cooking, boil 2 large chicken breast filets (I used Tenderbird) about 16 ounces. When that is thoroughly cooked, chop into little pieces and put into large mixing bowl.
Defrost or steam cook about 4 cups of broccoli florets. (4 cups after being cooked). This doesn't have to be exact, I really like the broccoli in this dish so I like lots of it. Add to mixing bowl.
For the sauce:
Heat one tablespoon coconut oil in frying pan over medium heat. Whisk in about 1 to 2 tablespoons flour to create your roux. Once you have a nice roux, slowly whisk in about 3 cups of unsweetened almond milk (I suppose you could use regular milk, but the calorie count will have to be adjusted.)
Once your sauce is bubbling away and is somewhat thick, stir in a couple tablespoons of bbq sauce, salt and pepper, and cayenne if you like it a little spicy.
Add the sauce and the cooked brown rice to the bowl, mix well. Pour into greased casserole dish. Cook at 350 covered for about 20 minutes. Uncover and cook another 10-15 minutes, or until bubbling and heated through. Serves 6 at 285 calories per serving.
The first time I made this, I put cheese on the top, the second time I skipped the cheese and couldn't even tell a difference. I like to eat mine with an extra dollop of BBQ sauce.
I hope someone...anyone...enjoys!
0
Replies
-
Sounds good - I do a lot of grilled chicken, brown rice, and broccoli for my meals. Will have to try this one!0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.1K Introduce Yourself
- 43.9K Getting Started
- 260.4K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 437 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions