Healthy Options Buffalo - WNY's Healthy Dining Resource

Ingredients

• 1 Tbsp. olive oil
• 1lb. chicken breast, fat trimmed
• 1 onion, small, finely chopped
• 1/3 cup whole wheat flour (substitute 2 ½ Tbsp. cornstarch or arrowroot starch for gluten-free option)
• 4 cups milk, low-fat
• 2 cups broccoli florets, rinsed and drained
• 1 cup cauliflower florets, rinsed and drained
• 2 Tbsp. water
• 2 x 9 oz. (2 ¼ cups) brown rice, prepackaged
• 1 cup cheddar cheese, sharp, reduced fat
• 1 tsp. garlic powder
• 1 tsp. dry mustard
• salt and pepper to taste