Start by preheating the oven to 375 degrees and then lightly grease a deep 9×9 baking dish. Now, put 2 C low sodium chicken stock in a medium pot and bring to a boil, then add the rice, bring to a boil and add about 1 lb broccoli cut to florets (note: I made my rice in a rice cooker and steamed my broccoli in the microwave using my Tupperware thing). Cover, reduce heat to low, and simmer 5 minutes. Remove from heat and let sit, covered, for another 5 minites. While that is resting, add some olive oil to a Dutch oven or large pot, then add about 1 lb chicken in bite sized pieces. Add 1/2 tsp salt, 1/2 tsp garlic powder, and 1/2 tsp fresh ground pepper to the chicken. Stir fry that around and cook the chicken, then set aside. Wipe the pot out with a paper towel, careful not to burn yourself.
In a small bowl or measuring cup, add 1/2 C 2% milk and 2 tbsp flour, and whisk that together. Add that to the pot, then add an additional 1 1/2 C milk. Cook over low/medium heat till it starts to thicken. Remove from the heat, then whisk in 1/4 tsp salt, 1/4 tsp garlic powder, 1/4 tsp pepper, and the recipe calls for 3 tbsp Dijon mustard (this is what I would leave out next time, might substitute tapatio for flavor, but just leaving it out would probably be fine). Once that is smooth, add in 1/3 C plain non-fat Greek yogurt and 1 C shredded cheddar cheese (I used a mixture of cheddar and Jack because that’s what I had on hand, and it was tasty). Whisk till smooth. Add rice, broccoli, and chicken to he cheese mixture, then pour into the 9×9 dish. Top with 1 C cheese (reside calls for 1/2 C, but that wasn’t enough in my opinion). Bake for 25 minutes and then let stand for 10 minutes before serving.
We served with a few refrigerator rolls that we still had. I added them to the oven for the last 12 minutes of baking and then just left them in for the remaining 10 minutes. Came out great.