Healthy Cheesy Chicken Broccoli Rice Casserole
Try this Healthy Cheesy Chicken Broccoli Rice Casserole recipe, or contribute your own.
Try this Healthy Cheesy Chicken Broccoli Rice Casserole recipe, or contribute your own.
- 2 tablespoons flour
- 3 tablespoons dijon mustard
- 1 teaspoon extra virgin olive oil
- 1 3/4 cups low sodium chicken broth
- 2 cups instant brown rice
- 1 pound broccoli florets chopped into bite-sized pieces
- 1 pound boneless skinless chicken breasts 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)
- 1/3 cup non-fat plain greek yogurt
- 1 1/2 cups reduced-fat shredded cheddar cheese divided (about 6 ounces)
- Carbohydrate 399.493613357019 g
- Cholesterol 301.4715746 mg
- Fat 38.055937156299 g
- Fiber 28.771301588211 g
- Protein 207.08529307099 g
- Saturated Fat 12.7138228449241 g
- Serving Size 1 1 2-quart casserole (1875g)
- Sodium 4666.56272363614 mg
- Sugar 370.722311768808 g
- Trans Fat 4.59123730444713 g
- Calories 2784 calories
Step-by-step
- Place rack in center of oven and preheat oven to 375 degrees F. Lightly coat a 9-inch square, deep baking dish or a 2-quart casserole dish with cooking spray.
- Bring chicken broth to a boil in a large pot, then add rice. Return to 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.
- Meanwhile, heat extra virgin olive oil in Dutch oven or large deep pot over medium-high heat. Add chicken, season with 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 and set aside. Being careful not to burn yourself, wipe the pot clean with a paper towel.
- 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 mixture, stirring constantly until thickened, 7-10 minutes. Remove skillet from heat and whisk in Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Once combined, 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 with cheese sauce, stirring gently to coat. Spoon the mixture the prepared dish and top with remaining 1/2 cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.
Whisking the flour and cold milk together before adding it to the warm pot prevents lumpy starches from forming in the sauce. Pouring cold liquid directly into a hot pan causes the flour to clump instantly around the protein molecules. Smooth dairy requires a cold-slurry start or continuous agitation as the starch hydrates. Cooking this mixture over medium heat for seven to ten minutes allows the flour to lose its raw taste and thicken properly.
Swapping instant brown rice for standard long-grain varieties will ruin the dish because regular rice requires vastly more liquid and cooking time. Instant grains are precooked and dehydrated, absorbing moisture rapidly during the steaming phase. Using standard raw rice in this exact liquid volume leaves the grains hard and crunchy. Stick strictly to the specified instant variety to match the absorption rate.
Greek yogurt introduces acidity and protein without heavy fats, but non-fat varieties can curdle if overheated. Whisk the yogurt off the heat source after the sauce has dropped below a simmer. Cheddar cheese melts best when freshly grated from a block rather than purchased pre-bagged. Cellulose coatings on pre-shredded cheese inhibit smooth melting and create a grainy texture in the final sauce.
Baking the dish uncovered at 375 degrees Fahrenheit for twenty-five minutes ensures the top cheese layer browns correctly. Letting the casserole rest for ten minutes off the heat lets the starches set fully so the portions hold their shape on the plate. Cutting into the dish immediately results in a runny separation of liquids and sauce.
