High Protein Clean Chicken, Rice and Broccoli Casserole

* 2 lbs of fresh boneless skinless chicken breast tenderloins (Organic free range preferable)

* 1 cup uncooked Forbidden (black) rice (Lotus Foods has the best! You can get it for pretty cheap at Whole Foods)

* 2 Large fresh raw broccoli heads, stem removed (Organic & local preferable)

* 1 medium raw red onion (Organic & local preferable)

* 1 raw red bell pepper (Organic & local preferable)

* 1 clove garlic

* 1/4 cup dried apricot halves, diced

* 2 Tbsp parsley (3 Tbsp if fresh)

* Salt & Pepper

* 12oz 0% (fat free) Plain Greek Yogurt

* 4 Fresh egg whites (Large eggs)