Chicken, Broccoli, and Rice Casserole Recipe

INGREDIENTS

12 oz

boneless, skinless chicken breast

1/4 tsp

sea salt

3/4 tsp

freshly cracked black pepper, divided

2 tbsp

olive oil, divided

1/2

medium yellow onion, diced

2 cloves

garlic, minced

3 cups

frozen broccoli florets

1 tbsp

whole wheat flour or all-purpose flour

1 1/2 cups

skim milk

3/4 cup

sharp cheddar cheese, freshly grated, divided

2 cups

cooked whole grain wild rice blend

Cooking spray

1/4 cup

whole wheat panko breadcrumbs