Healthy Recipe: Chicken and Broccoli Bake–Not Grandma’s Chicken Recipe

(Chicago) – We have a new tasty and healthy–heavy on the tasty–chicken recipe: Chicken and Broccoli Bake. This is not your grandmother’s chicken recipe. You’re going to love this. Promise.

Thanks to Produce for Better Health and the Connecticut Departments of Public Health and Social Services, each serving of the Chicken and Broccoli Bake is only 170 calories and has only 5 grams of fat. And at .95¢ per serving it is a light-weight budget choice, too.

Here what you need to know:

Yield: 8 servings

Ingredients:

1 cup rice, uncooked
1 package broccoli, frozen (10 ounce)
3 cups chicken, cooked
2 tablespoons margarine (or butter)
1⁄4 cup flour
2 cups chicken broth
1⁄4 cup Parmesan cheese (optional)

Chicken and Broccoli Bake

Instructions:

1. Cook rice in 2 cups of water.

2. Let broccoli thaw.

3. Chicken should be off the bone.

4. Melt butter in large sauce pan.

5. Add flour to melted margarine and stir. This will be lumpy.

6. Use broth from chicken you cooked or use canned chicken broth. Slowly add broth to margarine/flour. Stir to remove lumps and thicken.

7. Add cheese and stir.

8. Add rice, broccoli, and chicken. Stir.

9. Put in a casserole pan and bake at 350 degrees for 30 minutes or until thoroughly heated.

Cost:

Per recipe: $7.62
Per serving: $0.95

Source:

Produce for Better Health and Connecticut Departments of Public Health and Social Services

Chicken and Broccoli Bake

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s