PREP TIME: 30 mins | COOK TIME: 25 mins | TOTAL TIME: 1 hr 5 mins | SERVINGS: 6
A portion of feel-good comfort food with everything nice – rice, broccoli, chicken, cheese, along with other simple ingredients. Super cheesy, a healthy casserole that’s perfect for your whole family!
Ingredients
1 ¾ c. low-sodium chicken stock
2 c. instant brown rice if you use white rice or non-instant rice (the cooking time and amount of liquid needed may differ)
1 lb broccoli florets chopped into bite-sized pieces
1 tsp extra-virgin olive oil
1 lb boneless skinless chicken breasts chopped into bite-size pieces
¾ tsp kosher salt divided
¾ tsp garlic powder divided
½ tsp black pepper divided
2 tbsp all-purpose flour
2 c. milk divided (I used skim)
3 tbsp Dijon mustard
⅓ c. nonfat plain Greek yoghurt
1 ½ c. reduced-fat shredded cheddar cheese divided (about 6 oz.)
How to make Chicken Broccoli Rice Casserole
Step 1: In the middle of the oven, position the oven rack. Prepare the oven and preheat it to 375 degrees F.
Step 2: Ready a deep 9-inch-square baking dish or a 3-quart casserole dish. Lightly grease and set aside.
Step 3: In a large pot, boil the chicken stock. Add in the rice and return to a boil. On top of the rice, add the broccoli and do not stir. Cover the pot, adjust the heat to low, and cook for about 5 minutes. Take the pot away from the heat and let it sit for at least 5 minutes, covered, to allow most of the rice liquid to be absorbed.
Step 4: In a Dutch oven or another large deep pot, heat the olive oil over medium-high heat. Once the oil is hot, add the chicken, half each salt, garlic powder, and 1/4 tsp black pepper to the pot. Saute for about 4 to 6 minutes until cooked through and the chicken is no longer pink in the centre. To a plate, transfer the chicken. Then, using a paper towel, wipe the pot clean.
Step 5: Adjust the heat to medium. Whisk the flour and half a cup of milk in a small bowl or large measuring cup. Into the pot, pour the mixture, then add in the rest of the 1 1/2 cups milk. Take away from the heat, then stir in the Dijon, remaining ¼ teaspoon salt, ¼ teaspoon garlic powder, and ¼ teaspoon black pepper. Add in the Greek yoghurt and 1 cup of the shredded cheese and mix until smooth.
Step 6: To the cheese sauce, add the rice, broccoli mixture, and reserved chicken. Gently stir to coat.
Step 7: Into the prepared dish, spoon the mixture and top with the rest of the half cup cheese. Place in the preheated oven and bake for about 25 minutes until hot and bubbly.
Step 8: Remove from the oven and let the casserole sit for at least 10 minutes before serving. Enjoy!
Nutrition Facts:
SERVING: 1(of 6), CALORIES: 337kcal | 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
Ingredients
- 1 ¾ c. low-sodium chicken stock
- 2 c. instant brown rice if you use white rice or non-instant rice (the cooking time and amount of liquid needed may differ)
- 1 lb broccoli florets chopped into bite-sized pieces
- 1 tsp extra-virgin olive oil
- 1 lb boneless skinless chicken breasts chopped into bite-size pieces
- ¾ tsp kosher salt divided
- ¾ tsp garlic powder divided
- ½ tsp black pepper divided
- 2 tbsp all-purpose flour
- 2 c. milk divided (I used skim)
- 3 tbsp Dijon mustard
- ⅓ c. nonfat plain Greek yoghurt
- 1 ½ c. reduced-fat shredded cheddar cheese divided (about 6 oz.)
Instructions
Step 1: In the middle of the oven, position the oven rack. Prepare the oven and preheat it to 375 degrees F.
Step 2: Ready a deep 9-inch-square baking dish or a 3-quart casserole dish. Lightly grease and set aside.
Step 3: In a large pot, boil the chicken stock. Add in the rice and return to a boil. On top of the rice, add the broccoli and do not stir. Cover the pot, adjust the heat to low, and cook for about 5 minutes. Take the pot away from the heat and let it sit for at least 5 minutes, covered, to allow most of the rice liquid to be absorbed.
Step 4: In a Dutch oven or another large deep pot, heat the olive oil over medium-high heat. Once the oil is hot, add the chicken, half each salt, garlic powder, and 1/4 tsp black pepper to the pot. Saute for about 4 to 6 minutes until cooked through and the chicken is no longer pink in the centre. To a plate, transfer the chicken. Then, using a paper towel, wipe the pot clean.
Step 5: Adjust the heat to medium. Whisk the flour and half a cup of milk in a small bowl or large measuring cup. Into the pot, pour the mixture, then add in the rest of the 1 1/2 cups milk. Take away from the heat, then stir in the Dijon, remaining ¼ teaspoon salt, ¼ teaspoon garlic powder, and ¼ teaspoon black pepper. Add in the Greek yoghurt and 1 cup of the shredded cheese and mix until smooth.
Step 6: To the cheese sauce, add the rice, broccoli mixture, and reserved chicken. Gently stir to coat.
Step 7: Into the prepared dish, spoon the mixture and top with the rest of the half cup cheese. Place in the preheated oven and bake for about 25 minutes until hot and bubbly.
Step 8: Remove from the oven and let the casserole sit for at least 10 minutes before serving. Enjoy!
