Chicken Broccoli Rice Casserole

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  Low Sodium Chicken Broth(420g)
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  Brown Rice(480g)
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  Broccoli(454g)
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  Olive oil(5g)

  Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

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  Chicken Breast, Boneless Skinless(454g)

  Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

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  3/4 teaspoon kosher salt (divided)
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  Garlic powder(4g)
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  1/2 teaspoon ground black pepper (divided)
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  Flour, All-Purpose, White(30g)
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  Skim Milk(480g)
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  Mustard, Dijon(45g)

  Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

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  Greek Yogurt (Nonfat)(80g)

  Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

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  Cheddar Cheese(360g)

Instructions

1. 1Cut the chicken breast into bite-sized pieces. Heat the olive oil in a large pot over medium-high heat, add the chicken with garlic powder, salt, and pepper. Cook 4–6 minutes, stirring occasionally, until no longer pink in the center and cooked through. Transfer to a plate.
2. 2In the same pot, whisk together the flour and ½ cup of the skim milk until smooth. Pour into the pot, then add the remaining milk. Cook over medium heat 7–10 minutes, stirring constantly, until the sauce thickens and coats the back of a spoon.
3. 3Remove the pot from heat. Whisk in the Dijon mustard, garlic powder, salt, and pepper. Stir in the Greek yogurt and 1 cup of the cheddar until smooth and fully combined.
4. 4Bring the chicken broth to a boil in a separate large pot. Add the brown rice, return to a boil, then add the broccoli florets on top (do not stir). Cover, reduce heat to low, and cook 5 minutes. Remove from heat, keep covered, and let sit 5 minutes until most liquid is absorbed.
5. 5Add the cooked rice and broccoli mixture and the reserved chicken to the cheese sauce. Stir gently to coat everything evenly.
6. 6Divide the casserole evenly into 6 airtight containers while hot. Top each container with an equal portion of the remaining cheddar cheese.
7. 7Allow containers to cool to room temperature before sealing and refrigerating for up to 4 days. Reheat individual portions in the microwave at 50% power for 3–4 minutes, stirring halfway through, until heated through.