Chicken, Broccoli and Rice Casserole

Broccoli is very good for diabetics because it contains only 1.1g of carbs per 100g. This is not the only reason why broccoli should be strongly considered by anybody seeking to have a healthy diet. Broccoli contains vitamin C, calcium, potassium, iron, vitamin K and folate.

Ingredients for four persons:

  • 1 box Uncle Ben’s Chef’s Recipe Broccoli Rice Au Gratin SupremeTM
  • 4 free range chicken breasts (boneless, skinless)
  • 2 cups broccoli (fresh or frozen)
  • 1/4 teaspoon garlic powder
  • 2 cups water
  • 1 cup (4 oz) reduced-fat Cheddar cheese, shredded


Heat the oven to 425 degrees. In a baking tray, combine the rice and the content of the seasoning packet.

In a separate pot, bring the water to boiling, then pour it in the baking tray. Mix well. Add the chicken and sprinkle with garlic powder. Cover the tray and bake for 30 minutes. Add broccoli and cheese. Bake it for about 10 more minutes or until the chicken is no longer pink in the center.

Dietary Exchanges:
1 1/2 Starch, 1 Vegetable, 4 Lean Meat

Nutrients Per Serving:

  • 353 Calories
  • 24% Calories from Fat
  • 10 g Total Fat
  • 5 g Saturated Fat
  • 31 g Carbohydrate
  • 37 g Protein
  • 3 g Dietary Fiber
  • 87 Mg Cholesterol
  • 778 mg Sodium

Adapted from: Diabetic Cooking, Publications International, Ltd.

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