Published 03/19 2013 04:24AM

Updated 03/19 2013 12:36PM


Need a new way to serve chicken?

Try this delicious one dish meal that will have your family asking for more!


2 cups cooked rice

2 cups broccoli florets, fresh or frozen

1 pound cooked chicken, about 2 cups diced or shredded

1 cups white sauce (see recipe below)

cups shredded low fat cheddar cheese

cup chicken broth

1 Tablespoon white wine

cup diced onions

2 Tablespoons sun dried tomatoes, chopped

1 teaspoon Old Bay seasoning

teaspoon minced garlic

teaspoon salt

teaspoon pepper


2 Tablespoons shredded Parmesan cheese

1 Tablespoons bread crumbs

1 Tablespoon melted butter


     Preheat oven to 350 degrees F.  Spray a 9x9 baking dish with non stick spray

     Spread the bottom of the baking dish with the cooked rice and top with broccoli and diced cooked chicken

     In a separate bowl, combine the white sauce, cheese, chicken broth, onion, sun-dried tomatoes and seasonings.

     Pour over chicken, rice and broccoli

     In a small bowl, combine the Parmesan cheese, bread crumbs and butter and sprinkle over sauce

     Cover and bake for 25 minutes.  Uncover, and bake an additional 10 minutes to brown the topping.

     Serves 4-6

How to make a white sauce:

     Melt 2 Tablespoons butter in small saucepan on medium heat.

     Add 2 Tablespoons flour, whisking to combine

     Once smooth, gradually add 1 cup low fat milk, whisking until mixture is the desired consistency.  Add more milk if mixture is too thick.  A white sauce is generally the consistency of gravy.

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