Ingredients

• 1 tablespoon neutral oil, such as canola or avocado

• 1 ½ pounds boneless, skinless chicken breasts, trimmed and cut into bite-size pieces

• 1 small onion, finely chopped

• ⅓ cup all-purpose flour

• 4 cups reduced-fat milk

• 3 cups broccoli florets

• 2 tablespoons water

• 2 9-ounce packages precooked brown rice

• 1 ½ cups shredded reduced-fat sharp Cheddar cheese

• 1 teaspoon dry mustard

• ½ teaspoon garlic powder

• ¾ teaspoon salt

• ½ teaspoon ground pepper

• 1 cup prepared crispy fried onions