Untitled Recipe
Try this Untitled Recipe recipe, or contribute your own.
Try this Untitled Recipe recipe, or contribute your own.
- 2 tablespoons all-purpose flour
- 3 tablespoons dijon mustard
- 1 pound broccoli florets chopped into bite-sized pieces
- 3/4 teaspoon kosher salt divided
- 3/4 teaspoon garlic powder divided
- 1/2 teaspoon black pepper divided
- 2 cups milk divided (i used skim)
- 1 1/2 cups reduced-fat shredded cheddar cheese divided (about 6 ounces)
- 1/3 cup nonfat plain greek yogurt
- 1 teaspoon extra-virgin olive oil
- 1 3/4 cups low-sodium chickenâ stock
- 2 cups instant brown rice (if you use white rice or non-i the cooking time and amount of liquid needed may differ)
- 1 pound boneless skinless chicken breasts chopped into bite-size pieces
- Carbohydrate 8.16798139630657 g
- Cholesterol 49.7797624333333 mg
- Fat 4.27439661012101 g
- Fiber 2.32686269476607 g
- Protein 27.1142575952754 g
- Saturated Fat 1.63254389092279 g
- Serving Size 1 1 serving (191g)
- Sodium 516.451537286888 mg
- Sugar 5.8411187015405 g
- Trans Fat 0.605739217431115 g
- Calories 180 calories
Step-by-step
- Place a 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.
- Bring the chicken stock to a boil in a large pot, then add the rice.
- Return to a boil, add the broccoli to the top of the rice (no need to stir it together), then cover, reduce the heat to low, and let cook 5 minutes.
- Remove the pot from heat and let sit, covered, for an additional 5 minutes.
- Most of the rice liquid should be absorbed.
- Meanwhile, heat the olive oil in a Dutch oven or other 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.
- Reduce the 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 the remaining 1 1/2 cups milk.
- Cook, stirring constantly until thickened, 7 to 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.
- 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 the remaining 1/2 cup cheese.
- Bake 25 minutes until hot and bubbly.
- Let stand 10 minutes, then serve.
My Simple Weeknight Chicken and Rice Casserole
Life as a working mom is a whirlwind. Between juggling deadlines at the office, school pick-ups, homework help, and making sure everyone gets a healthy dinner on the table, finding time for anything else feels like a luxury. That’s why I love recipes that are both delicious and incredibly easy to whip up, even on the busiest of evenings. This chicken and rice casserole is one of those recipes – it’s hearty, comforting, and surprisingly quick to assemble.
The beauty of this dish lies in its simplicity. No fancy ingredients, no complicated techniques – just a handful of pantry staples and some fresh broccoli, coming together to create a meal the whole family will devour. I often double the recipe and freeze half for those even busier weeks when even ten minutes in the kitchen seems impossible. It reheats beautifully, maintaining its creamy texture and delicious flavor.
The base of the casserole is a creamy cheese sauce, made with readily available ingredients. I use reduced-fat cheddar cheese to keep it slightly lighter, but feel free to substitute with your favorite type of cheese. The Greek yogurt adds a tangy twist and helps to make the sauce extra creamy. The chicken, cooked simply with herbs and spices, is tender and flavorful. I usually buy pre-cut chicken breasts to save even more time, but you can certainly chop your own.
The addition of broccoli adds a healthy dose of vitamins and nutrients, and its subtle flavor perfectly complements the rich cheese sauce. Instant brown rice is my go-to because it cuts down on cooking time significantly. However, if you prefer white rice, feel free to substitute, just be mindful that the cooking time may vary slightly. I've found that this dish is incredibly versatile – you can easily adapt it to your liking by adding different vegetables or herbs.
On those nights when I’m truly short on time, I'll even prep the components ahead of time. The chicken can be cooked and stored in the refrigerator, and the broccoli can be chopped and ready to go. Then, all it takes is a few minutes of assembling everything and popping it into the oven. This is a fantastic make-ahead recipe, perfect for meal prepping or preparing for a busy week.
This chicken and rice casserole is more than just a recipe; it’s a symbol of efficient, delicious home cooking. It's a testament to the fact that nutritious and satisfying meals don't have to be complicated or time-consuming. It’s a quick and easy weeknight meal that nourishes the soul as much as it nourishes the body. Try it tonight, and let me know what you think!
Ingredients:
- 2 tablespoons all-purpose flour
- 3 tablespoons Dijon mustard
- 1 pound broccoli florets, chopped into bite-sized pieces
- 3/4 teaspoon kosher salt, divided
- 3/4 teaspoon garlic powder, divided
- 1/2 teaspoon black pepper, divided
- 2 cups milk, divided (I used skim)
- 1 1/2 cups reduced-fat shredded cheddar cheese, divided (about 6 ounces)
- 1/3 cup nonfat plain Greek yogurt
- 1 teaspoon extra-virgin olive oil
- 1 3/4 cups low-sodium chicken stock
- 2 cups instant brown rice (if using white rice or non-instant rice, cooking time and amount of liquid may differ)
- 1 pound boneless, skinless chicken breasts, chopped into bite-size pieces
