Chicken Broccoli Rice Casserole with a Lemon Yogurt Sauce

12 Nov


Ingredients:

8 ounces pre-cooked chicken breast

2 cups broccoli

2 servings pre-cooked brown rice (from Trader Joe’s or Costco)

1/2 cup plain yogurt

1 cup (approx.) fat free chicken stock

zest from one lemon

juice from 1/2 lemon

1 tsp oregano

1 tsp chopped garlic

1/2 onion, chopped

1/2 red bell pepper, chopped

1 Tbsp olive oil

Directions:

Chop Broccoli and place in water and boil to taste (I like it soft, about 10 minutes.)  Empty hot water out of pan and cover with cold water to make broccoli easy to handle.  Put 1 Tbsp olive oil in pan and saute onion and bell pepper for five minutes or so.  Add chicken and rice and broccoli to pan and stir gently to combine.  Mix yogurt, lemon zest, garlic, oregano, and chicken stock together and add to pan.  Add lemon juice and stir thoroughly.  Add salt and pepper to taste.  Place mixture in a baking dish sprayed with pam, and bake at 325 degrees for 30 minutes.

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