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.
Serves: 6
Cook Time: 75 min

Ingredients

1 lb boneless, skinless chicken breast(s)
2 tbsp butter
or
2 tbsp margarine
1 tbsp lemon juice, fresh
3 tbsp whole wheat flour
2 cups 1% milk
1 tsp tarragon, dried
1/8 tsp nutmeg
1/4 tsp salt
1/2 tsp black pepper, freshly ground
4 cups broccoli
1 cup part-skim mozzarella cheese
1 cup short grain brown rice
1 tbsp sesame seeds
1/4 cup pecans, chopped
1/2 tsp paprika

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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
Calories380
Protein30 g
Fat13 g
Saturated Fat6 g
Carbohydrate38 g
Fibre5 g
Sugar5 g
Cholesterol70 mg
Sodium310 mg
Per 275 g serving % Daily Value
Potassium16
Calcium25
Iron10
Vitamin A35
Vitamin C80
Vitamin B632
Vitamin B1240
Folate21
Zinc23