Start by preheating your oven to the Broil setting.

Bring your cup of chicken broth to a boil. Chop the broccoli and red bell pepper. Once the chicken broth is at a boil, add your rice and simmer. When the rice has about 10 minutes left (or if it is quick cooking 10 minute brown rice) add the broccoli and red bell pepper directly to the rice to steam.

Next, cube the chicken and season with salt, pepper, and garlic powder. Cook in a skillet that can later be used to create your sauce. Once done cooking, remove from the heat onto a plate.

In the same pan, add 1 cup milk and 2 1/2 tsp whole wheat flour and whisk until combined. Let this simmer for about 5 minutes, or until the mixture is thick, but still a little runny. Add 5 oz cheese and sour cream and stir to combine. Add additional salt and pepper to the cheese mixture.

Once the rice and vegetables are done cooking, add the chicken to the pot and pour the sauce on top. Stir everything well to combine. Pour into a greased casserole dish and sprinkle with the remaining ounce of cheese.

Broil just until the cheese is melted and browing slightly on top. Remove and serve!