Cajun spiced chicken broccoli and rice casserole
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Nutrition balance score
Good
Glycemic Index
54
Low
Glycemic Load
19
High
Nutrition per serving
Calories443.2 kcal (22%)
Total Fat18.4 g (26%)
Carbs35.3 g (14%)
Sugars3.1 g (3%)
Protein32.7 g (65%)
Sodium657 mg (33%)
Fiber2.2 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
Instructions
Step 1
Toast rice with a little oil and the spices minus cajun seasoning until fragrant. Maybe 1-2 tsps each. Boil in chicken stock until done
Step 2
Cube chicken, coat with cajun, cook in oil until almost done. Remove to a 9x13 inch tray, keep any liquid in the pan. Mix yoghurt and half the cheese with the chicken, add the rice and combine. Cook broccoli in the chicken liquid, same seasoning as the rice, add more water if needed.
Step 3
Mix broccoli into chicken and rice, top with remaining cheese, bake at 350 for 25 mins
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