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