Cheesy Chicken Broccoli Rice Casserole

Servings: 6

Ingredients:

• 1 3/4 cups low sodium chicken stock
• 2 cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ)
• 1 pound broccoli florets, chopped into bite-sized pieces
• 1 teaspoon extra virgin olive oil
• 1 pound boneless, skinless chicken breasts, chopped into bite-sized pieces
• 3/4 teaspoon kosher salt, divided
• 3/4 teaspoon garlic powder, divided
• 1/2 teaspoon black pepper, divided
• 2 tablespoons all purpose flour
• 2 cups milk, divided (I used skim)
• 3 tablespoons Dijon mustard
• 1/3 cup non-fat plain Greek yogurt
• 1 1/2 cups reduced-fat shredded cheddar cheese, divided (about 6 ounces)

Instructions: 

1. Place rack in center of oven and preheat oven to 375 degrees F. Lightly grease a deep, 9-inch square baking dish or a 3-quart casserole dish.
2. Bring chicken stock to a boil in a large pot, then add the rice. Return to a boil, add broccoli to the top of the pot, then cover, reduce heat to low, and let cook 5 minutes. Remove from heat and let sit, covered, for an additional 5 minutes. Most of the rice liquid should be absorbed.
3. Meanwhile, heat the extra virgin olive oil in a Dutch oven or large deep pot over medium-high. Add the chicken, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate. Being careful not to burn yourself, wipe the pot clean with a paper towel.
4. Reduce heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk. Pour the mixture into the pot, then add remaining 11/2 cups milk. Cook, stirring constantly until thickened, 7-10 minutes. Remove from the heat and whisk in the Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.
5. Add the rice and broccoli mixture and the reserved chicken to the cheese sauce, stirring gently to coat. Spoon the mixture into the prepared dish and top with remaining 1/2 cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.

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