PREP TIME: 30 mins | COOK TIME: 25 mins | TOTAL TIME: 1 hr 5 mins | SERVINGS: 6
Healthy and very comforting! This chicken broccoli rice casserole uses no cream. Pair this casserole with some sauteed carrots or roasted sweet potatoes for a filling meal excellent for your whole family!
1 tsp extra-virgin olive oil
1 lb. boneless, skinless chicken breasts, chopped into bite-size pieces
1 3/4 c. low-sodium chicken stock
2 c. instant brown rice (note that the cooking time and amount of liquid needed may differ if you use white rice or non-instant rice)
1 lb. broccoli florets, chopped into bite-sized pieces
1/2 tsp black pepper, divided
3/4 tsp garlic powder, divided
2 tbsp all-purpose flour
3 tbsp Dijon mustard
1/3 c. nonfat plain Greek yogurt
2 c. milk, divided (I used skim)
1 1/2 c. reduced-fat shredded cheddar cheese, divided (about 6 oz.)
3/4 tsp kosher salt, divided
How to make Chicken Broccoli Rice Casserole
Step 1: In the center of the oven, position the oven rack and preheat the oven to 375 degrees F. Prepare a deep 9-inch-square baking dish or a 3-quart casserole dish. Lightly grease and set aside.
Step 2: In a large pot, bring the chicken stock to a boil. Once boiling, add the rice. Return the liquid to a boil, then add the broccoli on top. There is no need to stir. Put the lid on. Adjust the heat to low and cook for about 5 minutes. Once done, take the pot off the heat and allow it to sit for another 5 minutes, covered.
Step 3: In a Dutch oven (or other large, deep pot), heat the olive oil over medium-high. Once hot, add the chicken and sprinkle with half tsp salt, half tsp garlic powder, and 1/4 tsp black pepper. Cook the chicken for about 4 to 6 minutes until completely cooked and no longer pink in the middle. To a plate, transfer the chicken when done. Using a paper towel, wipe the pot clean.
Step 4: Adjust the heat to medium. Place the flour and half c. milk in a small bowl or large measuring cup. Mix well, then pour this into the pot. Next, pour in the rest of the 1 1/2 c. milk. Continue to cook for another 7 to 10 minutes, stirring constantly until the mixture has thickened.
Step 5: Take the pot off the heat and stir in the rest of the 1/4 tsp salt, 1/4 tsp garlic powder, and 1/4 tsp black pepper. Then, add the Greek yogurt and 1 cup of shredded cheese. Stir well until the mixture is smooth.
Step 6: To the cheese sauce, add the rice and broccoli mixture along with the reserved chicken. Gently toss to coat.
Step 7: Into the prepared dish, spoon the mixture. Finally, top with the rest of the half c. cheese.
Step 8: Place in the preheated oven and bake for about 25 minutes or until the casserole is hot and bubbly. Allow the casserole to stand for about 10 minutes before serving.
SERVING: 1 (of 6), CALORIES: 337 kcal CARBOHYDRATES: 37g PROTEIN: 33g FAT: 6g SATURATED FAT: 2g TRANS FAT: 1g CHOLESTEROL: 57mg POTASSIUM: 767mg FIBER: 3g SUGAR: 6g VITAMIN A: 725IU VITAMIN C: 68mg CALCIUM: 283mg IRON: 3mg
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