Broccoli and Rice Casseroles

This isn't the easiest casserole, as everything has to get cooked (and individually to boot) before going into the oven, but we'll still be enjoying it again! We put the whole mixture into an 8x8 casserole dish coated with cooking spray instead of the individual ramekins, and since we don't buy rotisserie chickens, we used 3 poached breasts. Good flavor with just enough creaminess.

Yield: Serves 4 (serving size: 1 casserole)
Ingredients:
2 cups 1% low-fat milk
1 cup water
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
3 cups small broccoli florets
Cooking spray
1/3 cup chopped onion
1/3 cup chopped celery
1/3 cup chopped green bell pepper
1/4 cup (2 ounces) 1/3-less-fat cream cheese
2 ounces light processed cheese, cubed
2 cups shredded skinless, boneless rotisserie chicken breast
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) grated Parmesan cheese 
 

Preparation:
1. Preheat oven to 375°.
2. Combine milk and water in a medium saucepan; bring to a boil. Add rice; cook 10 minutes. Remove rice; keep warm. Return milk mixture to a simmer. Add broccoli; cook 5 minutes. Drain; discard milk mixture.
3. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, celery, and bell pepper; sauté 5 minutes. Add cream cheese and processed cheese, stirring until cheese melts. Remove from heat; stir in rice, broccoli, chicken, salt, and black pepper. Spoon 1 cup rice mixture into each of 4 (10-ounce) ramekins coated with cooking spray. Sprinkle each serving with 1 tablespoon Parmesan. Bake at 375° for 10 minutes or until cheese melts.

Nutritional Information:
Calories: 327
Fat: 9.5g
Saturated fat: 5.2g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 0.5g
Protein: 29g
Carbohydrate: 31.3g
Fiber: 2.2g
Cholesterol: 76mg
Iron: 1.7mg
Sodium: 633mg
Calcium: 284mg