1 tbsp. butter
3 tbsp. unbleached flour
3/4 c. defatted chicken stock
1/2 c. non-fat milk
1/2 tsp. salt
1/8 tsp. garlic powder
1/8 tsp. freshly ground black pepper
1 sm. onion, chopped (1 c.)
1 c. instant brown rice (uncooked)
2 (10 oz.) pkgs. frozen chopped broccoli, cooked
1/2 c. buttermilk
3/4 c. Cheddar cheese, grated

In skillet over medium heat, melt butter. Add flour and stir 1 minute; do not brown. Add chicken stock and milk; stir over medium heat with wire whisk until mixture comes to a boil. Add salt, garlic powder and pepper and continue to cook 1 minute more. Set aside.

In nonstick or heavy iron skillet over low heat, saute onion until soft. If necessary, add a little water or stock to prevent scorching. Place onion in large mixing bowl; add remaining ingredients and reserved sauce mixture; mix well. Pour into 2-quart casserole dish. Bake in preheated 350 degree oven for 45 to 50 minutes. Makes 6 (1-cup) servings.