Chicken and Vegetables
1 teaspoon olive oil
1 cup sliced onion
8 oz sliced mushrooms
1/4 teaspoon salt
3 cups fresh broccoli florets, coarsely chopped
2 1/2 cups cooked white rice (without added salt or butter)
1 1/2 cups coarsely chopped cooked chicken breast
1 tablespoon butter
1 tablespoon all-purpose flour
1/4 teaspoon salt
1 cup fat-free (skim) milk
1/2 cup light sour cream [optional]
1 cup shredded reduced-fat sharp Cheddar cheese (4 oz)
1/3 cup shredded Parmesan cheese
Heat oven to 350° F. Spray 8-inch square baking dish with cooking spray.
In a nonstick skillet, heat olive oil over medium heat. Add onion; cook 3 to 4 minutes, stirring frequently, until translucent.
Add mushrooms and salt; continue to cook 4 to 6 minutes or until any liquid evaporates and mushrooms are brown. Don’t rush the mushrooms. Giving them a little extra time in the pan helps them brown and intensifies their flavor.
Add broccoli; cook 30 seconds to 1 minute or until bright green.
Turn off heat. Add rice and chicken and combine well.
In a heavy bottomed saucepan, melt butter over medium heat. Sprinkle flour over melted butter; add 1/4 teaspoon salt. Beat with whisk. Cook 1 to 2 minutes or until mixture turns light brown. Slowly beat in milk with whisk 2 tablespoons at a time until smooth and combined. Heat to boiling, stirring constantly. Continue to cook and stir 1 minute. Remove from heat; cool 5 minutes.
[Optional. Slowly beat sour cream and Cheddar cheese into sauce mixture with whisk.]
Reserve 2 tablespoons Parmesan cheese; set aside. Beat remaining Parmesan cheese into milk mixture.
Combine the sauce with chicken and vegetables.
Pour into baking dish; spread evenly.
Bake 20 to 25 minutes or until heated through. Top with remaining Parmesan cheese. Bake 5 minutes longer.
[Source: Betty Crocker]