Chicken Wild Rice Broccoli Cheddar Casserole

I made this tonight and it was really good so I thought I would share...

Wild Rice Blend, 1 cup uncooked
1/4 tsp salt
1/4 cup white flour
4 chicken breasts - mine came to 14 oz cooked
Small White Onion (Chopped 5 Tbsp)
Fresh Garlic Clove, 3 Medium Clove (chopped)
Broccoli - Frozen, chopped, unprepared, 3.75 cup (1 one pound bag)
1% Low Fat Milk, 1 and 3/4 cup
2 cup shredded cheddar
8oz container of fat free sour cream


Directions:

In large pot 1 cup of rinsed wild rice to boil with 1/4 tsp of salt, then let simmered & covered for 45 min (or until done)

cook chicken (I boiled the breasts) then chop into small bite size pieces

simmer onion and garlic in sautee pan until tender (spray with pam or olive oil so it doesnt stick)

In large bowl whisk together flour, sour cream and milk,

stir in 1 & 1/2 cup cheese and broccoli with mixture + onion & garlic

Mix in chicken and rice

Transfer to oblong glass baking dish (sprayed with pam)

Top casserole with remaining 1/2 cheddar

Bake at 350 for 30 minutes

I got 9 heaping servings that come to:

Per Serving: calories 307 carbs 30 sugars 6 fat 9 protein 22 fiber 3 sodium 382 potassium 566

You could lower fat by using reduced fat cheese but I prefer the real thing -and I did add a light sprinkle of salt when I sat down to eat- I find easier to keep sodium down by leaving out when cooking and then just salting to taste.