Broccoli, Rice & Chicken Bake

1
(0) 0 Reviews
Prep Time
20
min.
Total Time
1
hr.
5
min.
Servings

4 servings

Here's one of the tastier ways we know of to get broccoli on the menu! Here it's baked with rice and crispy chicken and topped with melted cheddar.

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What You Need

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Make It

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  • Heat oven to 400°F.
  • Combine rice, boiling water and dressing in 8-inch square baking dish; cover. Let stand 5 min. Meanwhile, coat chicken with coating mix as directed on package.
  • Add tomatoes and garlic powder to rice mixture; mix well. Top with broccoli and chicken.
  • Bake 45 min. or until chicken is done (165°F). Sprinkle with cheese; bake 5 min. or until melted.

Substitute

Prepare using your favorite frozen vegetable or frozen mixed vegetable blend.

Servings

  • 4 servings

Healthy Living

  • Low fat
  • Low calorie
  • Good source of vitamin A or C
  • Generally Nutritious
  • Diabetes Center

Diet Exchange

  • 3-1/2 Starch
  • 1 Vegetable
  • 3 Meat (L)
  • 1 Fat

Nutrition Bonus

This one-pan, low-calorie low-fat meal is a good source of vitamin C, thanks to the tomatoes and broccoli. And as a bonus, there's also more than 3/4 cup of vegetables in each serving.

Nutritional Information

Serving Size 4 servings
AMOUNT PER SERVING
Calories 480
% Daily Value
Total fat 11g
Saturated fat 4g
Cholesterol 85mg
Sodium 940mg
Carbohydrate 59g
Dietary fiber 4g
Sugars 5g
Protein 36g
   
Vitamin A 25 %DV
Vitamin C 40 %DV
Calcium 35 %DV
Iron 25 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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