Chicken Broccoli Rice Casserole
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 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!
- 2 tablespoons all-purpose flour
- 3 tablespoons dijon mustard
- 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)
- 1/3 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-
- 1 pound broccoli florets, chopped into bite-sized pieces
- 1 pound boneless, skinless chicken breasts, chopped into
- 1 1/2 cups reduced-fat shredded cheddar cheese, divided (abo
- Carbohydrate 6.22465083803002 g
- Cholesterol 8.0000000067628 mg
- Fat 3.67975708615225 g
- Fiber 0.361295830195965 g
- Protein 3.22375208628636 g
- Saturated Fat 1.61896958463405 g
- Serving Size 1 1 serving (243g)
- Sodium 301.474783547273 mg
- Sugar 5.86335500783405 g
- Trans Fat 0.345470000286749 g
- Calories 70 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 Go-To Comfort Food: Chicken Broccoli Rice Casserole
As a busy working mom, finding time to cook healthy and delicious meals can feel like a constant struggle. Weeknights are often a whirlwind of school pick-ups, homework help, and the never-ending cycle of laundry. The last thing I want to do after a long day is spend hours in the kitchen. That’s why I rely on recipes that are quick, easy, and most importantly, satisfying. This chicken broccoli rice casserole fits the bill perfectly.
This isn't your grandma's casserole; it's a lighter, healthier take on a classic comfort food. Forget the heavy cream of mushroom soup – this recipe is packed with flavor without all the extra fat and calories. The secret? A simple yet incredibly flavorful cheese sauce made with milk, Greek yogurt, and a touch of Dijon mustard. The Greek yogurt adds a creamy texture without the heaviness, and the Dijon mustard provides a subtle tang that cuts through the richness of the cheese.
I love using brown rice in this recipe for an added nutritional boost, but white rice works just as well if you prefer. The broccoli adds a healthy dose of vitamins and a nice textural contrast to the tender chicken and creamy sauce. The whole family devours this casserole, and I love knowing that it’s a meal I can feel good about serving. It's so versatile too; I often swap out the broccoli for other vegetables I have on hand, like peas or cauliflower. The possibilities are endless!
Beyond the Recipe: Simple Weeknight Wins
This recipe isn't just about a delicious meal; it's about making weeknights easier. It's about finding a balance between healthy eating and busy schedules. One of the things I appreciate most is that much of the cooking can be done ahead of time. I frequently prep the chicken and chop the vegetables the night before, saving precious minutes on a busy weeknight. Then, on the day of, it’s just a matter of assembling and baking. The prep-ahead element is a game changer, especially when juggling multiple tasks. This allows me to spend more quality time with my family, rather than stuck in the kitchen.
More Than Just a Meal: A Family Gathering
Mealtimes are more than just sustenance; they are opportunities to connect. I cherish the moments when my family gathers around the table, sharing stories and laughter. This casserole is often the centerpiece of these moments, a simple yet comforting dish that brings us together. The aroma alone fills our home with warmth, setting a relaxing and enjoyable atmosphere for family bonding. This makes even the busiest evenings feel a little more special.
Adaptability: The Key to a Happy Kitchen
What makes this casserole truly special is its adaptability. It's a blank canvas for culinary creativity. Feel free to experiment with different cheeses, add herbs for extra flavor, or substitute the chicken with another protein like turkey or even chickpeas for a vegetarian version. Don't be afraid to adjust the recipe to your liking; it's all about finding what works best for you and your family's preferences. It’s a simple recipe, but it holds so much potential for delicious experimentation.
The Heart of Home Cooking
At the end of the day, this Chicken Broccoli Rice Casserole isn't just a recipe; it represents the heart of home cooking. It's about creating nourishing meals that are both tasty and easy to prepare, allowing for more time to focus on what truly matters: family, friends, and the simple joys of everyday life. It's a testament to the fact that healthy, delicious, and convenient meals can coexist, making even the most hectic weeknights a little brighter.
