1 1/2 lbs fresh broccoli, chopped into bite size pieces (frozen broccoli works too, just cook it to your liking and then drain it very well)
3 tablespoons olive oil
1 onion, chopped
2 garlic cloves, chopped
1/4 cup flour
1 cup chicken stock
1/2 cup milk
3 tablespoons Dijon mustard
2 teaspoons black pepper
1/2 -1 tsp salt (depending on how salty the chicken stock is)
1 1/2 cup cheddar cheese, shredded (reserve 1/2 cup of cheddar as the topping)
1/2 cup Parmesan
2-3 cups cooked brown rice (follow the directions on the package, add salt to boiling water for extra flavor)
2 cups cooked chicken, cubed