Makes 3 servings, 1 ½ cup each

You will need:

  • ¾ cup water
  • 1 teaspoon zesty salt-free seasoning
  • 1 ½ cups frozen broccoli pieces
  • 1 cup instant rice
  • 2 Tablespoons light mayonnaise
  • 2 Tablespoons plain nonfat yogurt
  • ¾ cup shredded yellow cheese made from 2% milk
  • 6 -9 oz. canned chicken, drained

Microwave Steps:

  1. Add water, broccoli, and seasoning to a medium microwave safe bowl. Heat for 2 minutes.
  2. Add rice to the broccoli and stir. Microwave for 5 minutes. Then let stand in microwave for 5 minutes.
  3. Add mayonnaise, yogurt, ½ cup of cheese, and all of the drained chicken. Stir.
  4. Top mixture with the remaining 1/4 cup of cheese. 
  5. Heat for 2-3 minutes, until the mixture is hot and bubbly and cheese is melted.

Stovetop Steps:

  1. In 10” non-stick skillet, heat water until it boils. 
  2. Add seasoning and broccoli. 
  3. Cover and cook 1-2 minutes or until water comes to a boil again. 
  4. Break up any large pieces of broccoli. 
  5. Add instant rice and stir well. 
  6. Cover and remove pan from heat and let stand 3 minutes. 
  7. In small bowl, mix mayonnaise and yogurt and stir well. 
  8. Add mayonnaise mixture to rice and stir. 
  9. Add half of cheese and all of the drained chicken.  Stir. 
  10. Top with remaining cheese. 
  11. Heat on medium for 2-3 minutes until mixture is hot and bubbly and cheese is melted.


2-3 oz. protein, ½ cup vegetables, 1 oz. grains, ¾ cup dairy