Wash hands with soap and water. Peel and dice the onion. Place the flour in a shallow dish. Pat the chicken dry, season with salt and pepper, then dredge the chicken in the flour and shake off the excess.

Heat a little oil in a large skillet over medium-high heat. Brown the chicken on one side, about 4-5 minutes. Transfer to a plate and set aside and keep warm (it will not be cooked through yet).

Add the broccoli to the pan (add more oil if needed) and cook until almost tender. Season with salt and pepper if desired. Add the onion and cook until softened, about 5 minutes. Stir in the rice and garlic and cook until fragrant, about 30 seconds.

Increase the heat to high and pour in the broth. Nestle the chicken into the rice, browned side up. Bring to a boil, then cover and reduce to a simmer over low heat. Cook covered for 12-15 minutes, or until rice is done.

When the rice is done cooking, stir in the broccoli, ½ of the cheese and a dash of hot sauce. Combine evenly then smooth the top and sprinkle with the remaining cheese. Turn off the heat, cover the pan and let sit until the cheese melts and the broccoli is warmed, about 5-10 minutes. This recipe makes 4 servings. Refrigerate leftovers within 2 hours.