Ingredients For Cheesy Chicken, Broccoli, And Wild Rice Casserole Recipe
12 ounce Boneless, Skinless Chicken Breast
0.25 teaspoon Sea salt
0.75 teaspoon Freshly cracked black pepper, divided
2 tablespoon Olive Oil, Divided
0.5 Medium Yellow Onion, Diced
2 Cloves Garlic, Minced
3 cup Frozen Broccoli Florets
1 tablespoon Whole wheat flour or all purpose flour
1.5 cup Skim milk
0.75 cup Sharp cheddar cheese, freshly grated, divided
2 cup Cooked whole grain wild rice blend
Cooking spray
Nutrition value
389
calories per serving
13 g Fat19 g Protein47 g Carbs3 g FiberOther
Current Totals
13 g Fat
19 g Protein
47 g Carbs
3 g Fiber
MacroNutrients
Carbs
47 g
Protein
19 g
Fiber
3 g
Fats
Fat
13 g
Vitamins & Minerals
Calcium
199 mg
Iron
1 mg
Vitamin A
94 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
4 mg
Vitamin B6
0 mg
Vitamin B9
50 mcg
Vitamin B12
0 mcg
Vitamin C
12 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
41 mg
Manganese
1 mg
Phosphorus
260 mg
Selenium
11 mcg
Zinc
2 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment