Broccoli and Rice Casserole II

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Broccoli and Rice Casserole II

12 oz boneless, skinless chicken breast
1/4 tsp sea salt
3/4 tsp freshly cracked black pepper, divided
2 tbs olive oil, divided
1/2 yellow onion, diced
2 cloves garlic, minced
3 cups frozen broccoli florets
1 tbs whole wheat flour or all-purpose flour
1 1/2 cups skim milk
3/4 cups sharp cheddar cheese, freshly grated, divided
2 cups cooked whole grain wild rice blend
Cooking spray
1/4 cup whole wheat panko breadcrumbs

Heat oven to 350°. Cut chicken into 1/2-inch cubes. Season with salt and 1/4 tsp pepper.
In a large skillet, heat 1/2 tbs of the oil over medium heat. Add chicken and cook, stirring, until chicken is cooked through. Remove chicken to a large bowl.
In the same skillet, heat another 1/2 tbs of oil. Add garlic, onion, and broccoli. Cook, stirring until onion is soft and broccoli is bright green. Pour into bowl with chicken.
Turn heat to low and add the remaining tbs of oil to the skillet. Sprinkle flour over oil and whisk to make a paste. Slowly add milk, whisking to combine. Stir in cheese and remaining 1/2 tsp of black pepper. Remove from heat.
Add rice to chicken and broccoli in the large bowl. Stir to combine. Gently stir in cheese sauce.
Spray a 9×9-inch baking dish with cooking spray. Spread rice mixture into baking dish. Sprinkle with remaining 1/4 cup of cheese and breadcrumbs.
Bake 15 to 20 min, or until cheese is melted and casserole is bubbly. Remove from the oven and serve hot. Serves 9

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