Servings: 8

2 heads broccoli 2 heads broccoli
1 small white onion 1 small white onion
1 cup brown rice 1 cup brown rice
2 tablespoons extra virgin olive oil 2 tablespoons extra virgin olive oil
3 tablespoons whole wheat flour 3 tablespoons whole wheat flour
½ teaspoon garlic powder ½ teaspoon garlic powder
½ teaspoon black pepper ½ teaspoon black pepper
1 can low-sodium cream of chicken 1 can low-sodium cream of chicken
2 cups skim milk 2 cups skim milk
½ teaspoon dry mustard ½ teaspoon dry mustard
½ teaspoon paprika ½ teaspoon paprika
1½ cups reduced-fat sharp cheddar cheese 1½ cups reduced-fat sharp cheddar cheese

Preheat oven to 350°
Bring 2 cups of water to a boil, add rice, and reduce to simmer. Cook for 45 minutes.
Chop broccoli into bite size florets and add to boiling water, cook 2 minutes. Remove immediately from heat, drain, and set aside.
Heat oil over medium to high heat. Add onion and cook until transuculant.
Stir in garlic powder, pepper, and flour. Cook an additional 2 minutes.
Add cream of chicken and stir until evenly mixed and bubbly.
Reduce heat to medium and gradually add milk while whisking.
Add 1 cup cheddar cheese, stir until melted.
Stir together rice, broccoli, and cheese sauce. Place into greased casserole dish. Top with remaining cheese and bake 35 minutes or until bubbly and cheese lightly browned.