Healthy Cheesy Chicken Broccoli Rice Casserole

posted on April 19, 2016 This cheesy chicken broccoli rice casserole recipe is a healthy version of the classic with NO cream of anything soup. Comfort food you can feel good about! •This dish is easily customizable to your tastes and the season. Feel free to swap the rice for prepared farro, quinoa, or another whole grain (adjust the quantity and cooking time accordingly), the chicken for white beans, or the broccoli for any sautéed vegetable of your choice. •The entire dish can be prepared up to the point of baking two days in advance. Let dish stand at room temperature for 30 minutes, then bake as directed. •To freeze ahead: transfer the filling to a freezer-safe dish, then cover tightly and freeze for up to 2 months. Let thaw overnight in the refrigerator, then bake directly from the refrigerator (you will need to add onto the baking time by 10 minutes or so), or let the dish come to room temperature prior to baking, then bake as directed. Nutrition Facts Serving Size: 1 (of 6) •Amount Per Serving:, •Calories: 321, •Total Fat: 4g, •Saturated Fat: 0g, •Cholesterol: 32mg, •Sodium: 544mg, •Carbohydrates: 11g, •Fiber: 4g, •Sugar: 9g, •Protein: 24g,

Healthy Cheesy Chicken Broccoli Rice Casserole

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • cups low sodium chicken stock

  • 2

    cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ)

  • 1

    pound broccoli florets, chopped into bite-sized pieces

  • 1

    teaspoon extra virgin olive oil

  • 1

    pound boneless, skinless chicken breasts, chopped into bite-sized pieces

  • ¾

    teaspoon kosher salt, divided

  • ¾

    teaspoon garlic powder, divided

  • ½

    teaspoon black pepper, divided

  • 2

    tablespoons all purpose flour

  • 2

    cups milk, divided (I used skim)

  • 3

    tablespoons Dijon mustard

  • cup non-fat plain Greek yogurt

  • cups reduced-fat shredded cheddar cheese, divided (about 6 ounces)

Directions

1.Place rack in center of oven and preheat oven to 375 degrees F. Lightly grease a deep, 9-inch square baking dish or a 3-quart casserole dish. 2.Bring chicken stock to a boil in a large pot, then add the rice. Return to a boil, add broccoli to the top of the pot, then cover, reduce heat to low, and let cook 5 minutes. Remove from heat and let sit, covered, for an additional 5 minutes. Most of the rice liquid should be absorbed. 3.Meanwhile, heat the extra virgin olive oil in a Dutch oven or large deep pot over medium-high. Add the chicken, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate. Being careful not to burn yourself, wipe the pot clean with a paper towel. 4.Reduce heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk. Pour the mixture into the pot, then add remaining 11/2 cups milk. Cook, stirring constantly until thickened, 7-10 minutes. Remove from the heat and whisk in the Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Stir in the Greek yogurt and 1 cup of the shredded cheese until smooth. 5.Add the rice and broccoli mixture and the reserved chicken to the cheese sauce, stirring gently to coat. Spoon the mixture into the prepared dish and top with remaining 1/2 cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.


Nutrition

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