Chicken and Broccoli Divan over Nutty Rice

Chicken and Broccoli Divan over Nutty Rice

This updated casserole demands a place on the dinner table. Its unique preparation of brown rice, pecans, and sesame seeds is delicious paired with the traditional broccoli, cheese, and chicken flavours.

Ingredients

  • Serves: 6
  • Cook Time:
  • 1 lb (0.5 kg) boneless, skinless chicken breast(s)
  • 2 tbsp (30 mL) butter
  • or
  • 2 tbsp (30 mL) margarine
  • 1 tbsp (15 mL) lemon juice, fresh
  • 3 tbsp (45 mL) whole wheat flour
  • 2 cups (500 mL) 1% milk
  • 1 tsp (5 mL) tarragon, dried
  • 1/8 tsp (0.5 mL) nutmeg
  • 1/4 tsp (1.25 mL) salt
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 4 cups (1 L) broccoli
  • 1 cup (250 mL) part-skim mozzarella cheese
  • 1 cup (250 mL) short grain brown rice
  • 1 tbsp (15 mL) sesame seeds
  • 1/4 cup (60 mL) pecans, chopped
  • 1/2 tsp (2.5 mL) paprika

Instructions

  1. Dice boneless skinless chicken breast into 1" squares. Melt margarine or butter in a large non-stick skillet over medium-high heat. Sautee chicken until golden brown. Remove chicken, sprinkle with fresh squeezed lemon juice and set aside.

  2. Whisk flour into pan juices; cook, stirring, for 2 minutes to brown flour. Gradually whisk in milk, stirring constantly until smooth and thickened (i.e., coats the back of a spoon). Remove from heat; stir in tarragon, nutmeg, salt, pepper and half the grated cheese.

  3. Remove ends from fresh broccoli and cut spears. Quickly blanch in boiling unsalted water until just tender crisp.

  4. Prepare the short grain brown rice according to package directions in unsalted water. The pecans and sesame seeds can be added at the beginning of cooking time.

  5. Spray a 10 cup (2.5 L) oblong baking dish with vegetable oil cooking spray. Spread nutty rice over bottom of dish and top with the broccoli spears, cooked chicken, sauce and the remaining grated cheese. Sprinkle with paprika.

  6. Bake uncovered in a preheated 350ºF (180ºC) oven for 45-60 minutes until bubbling and lightly browned.

Nutrition Info

  • Per 275 g serving Amount
  • Calories 380
  • Protein 30 g
  • Fat 13 g
  • Saturated Fat 6 g
  • Carbohydrate 38 g
  • Fibre 5 g
  • Sugar 5 g
  • Cholesterol 70 mg
  • Sodium 310 mg
  • Per 275 g serving % Daily Value
  • Potassium 16
  • Calcium 25
  • Iron 10
  • Vitamin A 35
  • Vitamin C 80
  • Vitamin B6 32
  • Vitamin B12 40
  • Folate 21
  • Magnesium 25
  • Zinc 23

Stay Updated

Sign up for our newsletter today!

Alert!

Close
OK

Modal Title!

Close

Error!

Close
OK
Close
Cancel OK

Prompt

Close
Cancel OK

Confirm

Close
Cancel OK