Fructose Free Cheesy Chicken Broccoli Rice Casserole

Total time1 hr 20 min

Prep time20 min

Cook time55 min

Fructose Free Cheesy Chicken Broccoli Rice Casserole

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Ingredients

6 servings

For the casserole

1 ½ cups long-grain white rice, uncooked
3 cups chicken broth
Butcher's Organic Chicken Bone Broth Field Day Organic Low Sodium Chicken Broth
Bowl & Basket Kosher Chicken Broth
Wegmans Organic Chicken Bone Broth Bell & Evans Air Chilled Organic Chicken Bone Broth
See all
1 ½ lb boneless, skinless chicken breasts, cut into ¾-inch pieces
4 cups broccoli florets, cut into small pieces (about 1 medium head)
Ingredient note
Broccoli can be higher in excess fructose in larger portions, especially stalk-heavy servings; the small portion used here (about a cup or less per serving) keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid broccoli heads, please tap it and change its rating to Red.

For the sauce

2 tbsp garlic-infused oil
4 scallions, green tops only, thinly sliced
3 tbsp gluten free flour
2 cups milk
1 cup chicken broth
1 tsp dijon mustard
½ tsp smoked paprika
½ tsp salt
¼ tsp black pepper
2 cups shredded cheddar cheese, divided

Instructions

1
Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish and set aside.
2
Combine the rice and 3 cups chicken broth in a large saucepan. Bring to a boil over high heat, then reduce to a low simmer, cover, and cook for 15 minutes, until the broth is absorbed and the rice is just barely tender. Remove from heat and set aside — the rice will finish cooking in the oven.

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