Fructose Free Gluten Free Chicken Broccoli Rice Casserole

Total time1 hr 20 min

Prep time20 min

Cook time55 min

Fructose Free Gluten Free Chicken Broccoli Rice Casserole

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Ingredients

6 servings

For the casserole

1 ½ lbs boneless, skinless chicken breasts, cut into ¾-inch pieces
1 ½ cups long-grain white rice, uncooked
4 cups broccoli florets (about 1 medium head), cut into bite-sized pieces
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

3 tbsp unsalted butter
½ cup yellow onion, finely diced
3 cloves garlic, minced
3 tbsp cornstarch
2 ½ cups chicken broth
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1 cup whole milk
1 tsp dijon mustard
1 tsp salt
½ tsp black pepper
½ tsp smoked paprika

For the topping

1 ½ cups shredded cheddar cheese, divided

Instructions

1
Preheat the oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish and set aside.
2
Melt the butter in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until softened and translucent, about 4–5 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 1 minute — watch closely so it doesn't brown.

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