This quick recipe with little clean-up is great for those on the go. It also keeps well if you want to make it ahead.

With generous amounts of vegetables and whole grain rice, this recipe provides fiber, vitamins, and minerals. Using reduced-fat cheese helps keep the fat content low.

Serves 4

2 tablespoons extra virgin olive oil
½ medium yellow onion, diced finely
1 pound boneless skinless chicken breasts, cut into bite-sized pieces
2 cloves of garlic, minced
1 teaspon of kosher salt and freshly ground pepper to taste
1 cup uncooked wild rice or brown rice
5 cups broccoli florets, cut into bite-sized pieces
½ cup low-sodium chicken broth
1 cup reduced-fat, shredded, extra sharp cheddar cheese


In a large skillet or pan, sauté onions in two tablespoons of olive oil over medium heat. Season chicken with salt and pepper. Once onions soften, increase the heat to medium high and add chicken to the pan. Brown the chicken pieces and add the garlic. Cook for about one more minute. Push chicken to one side of the pan. Add the uncooked rice in the olive oil and saute it for about two minutes. Add the chicken broth to the pan and bring the mixture to a boil. Lower the heat to a simmer and cover the pan with a lid. Cook chicken and rice mixture, covered, for about 12 minutes. Sprinkle the broccoli evenly over the chicken and rice mixture and stir to combine. Continue to cook, covered, another eight minutes on low, or until broccoli and rice are tender. Remove from heat and stir in cheese.

Note: This can be cooked as directed and then put in an 8 x 8 casserole dish. The day you to serve it, just cover with foil and bake at 350 degrees until warm.

This recipe, which is modified from, is approved by Helenia Sedoski, a WVU Medicine dietitian.