Chicken & Rice:

1 pound chicken breasts, cut into bite-sized cubes

2 cups cooked brown rice (or quinoa)

6 cups fresh broccoli florets

Cheese Sauce:

2 tablespoons olive oil, divided

1 small onion, diced

2 tablespoons gluten-free flour (or all-purpose)

2 cups milk (dairy or non-dairy)

¼ teaspoon garlic powder

¼ teaspoon onion powder

½ teaspoon dry mustard powder

½ teaspoon smoked paprika

½ teaspoon kosher salt, or to taste

¼ teaspoon ground black pepper

2 cups cheddar cheese, shredded and divided

Garnish:

2 tablespoons fresh curly parsley, chopped

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Preheat Oven: Set oven to 400°F (200°C).
Prepare Chicken: Season chicken with salt and pepper; drizzle 1 tbsp olive oil, toss to coat, and arrange in a 2-quart casserole dish in a single layer. Bake 10 minutes.
Make Sauce: Heat remaining 1 tbsp oil in a skillet, sauté onion until translucent. Add flour and whisk 1 minute. Slowly pour milk, whisking, then add spices. Simmer until thickened. Remove from heat and stir in 1½ cups cheese until melted.
Assemble Casserole: Layer rice and broccoli over chicken. Pour cheese sauce on top and toss gently. Sprinkle remaining ½ cup cheese over the top.
Bake: Return to oven for 20 minutes, until broccoli is tender and cheese is golden and bubbly.
Serve: Garnish with parsley and serve warm.

Rice/Quinoa: Pre-cook rice or use pre-cooked packs. Quinoa works as a nutritious alternative.
Broccoli: Use fresh or thawed frozen florets. Cut to uniform size for even cooking.
Milk & Cheese: Non-dairy milk can be used. Swap cheddar for mozzarella, Colby, or parmesan. For a lighter casserole, reduce cheese or use low-fat options.
Onion: Sweet or yellow onion provides the best flavor.
Storage: Store in airtight container in the fridge for 3–4 days.
Freezing: Assemble and freeze in airtight container or foil for up to 3 months. Thaw overnight and bake as directed.