Skinny Cheesy Chicken and Broccoli-Rice Casserole
Try this Skinny Cheesy Chicken and Broccoli-Rice Casserole recipe, or contribute your own.
Try this Skinny Cheesy Chicken and Broccoli-Rice Casserole recipe, or contribute your own.
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 4 cups chicken broth
- 2 green onions chopped
- 1/4 teaspoon garlic powder
- 4 cups broccoli florets (about 1 head)
- 1 teaspoon extra virgin olive oil
- 2 cups milk divided (i used skim)
- 2 cups long grain brown rice
- 1 lb chicken breasts chopped into bite-sized pieces
- salt pepper garlic powder
- 5 teaspoons gluten-free or all-purpose flour
- 1/3 cup light sour cream
- 8 oz shredded cheddar cheese divided
- Carbohydrate 44.6312765544855 g
- Cholesterol 529.321055524428 mg
- Fat 110.236530196372 g
- Fiber 2.07507545682711 g
- Protein 138.147523631555 g
- Saturated Fat 35.100139446158 g
- Serving Size 1 1 Serving (768g)
- Sodium 652.200528138884 mg
- Sugar 42.5562010976584 g
- Trans Fat 9.01261351651145 g
- Calories 1758 calories
Step-by-step
- Bring chicken broth to a boil in a large pot then add rice. Cover then turn heat down to medium-low. When rice has 5 minutes left to cook add broccoli and green onions on top to steam.
- Meanwhile, heat extra virgin olive oil in a large skillet over medium-high heat. Add chicken, season with salt, pepper, and garlic powder, and then saute until no longer pink. Remove to a plate and set aside then very carefully wipe out skillet with a dry paper towel.
- Turn heat down to medium then whisk together flour and 1/2 cup milk in a small bowl. Pour mixture into skillet then add remaining 1-1/2 cups milk. Cook mixture, stirring constantly, until thickened, 7-10 minutes. Remove skillet from heat then add 3/4 of the shredded cheese, sour cream, salt, pepper, and garlic powder, and stir until smooth.
- Preheat broiler. Combine cooked rice and broccoli mixture with cheese sauce then scoop mixture into a nonstick sprayed 9x13 baking dish and top with remaining cheese. Broil until cheese is melted then let casserole rest for 5 minutes before serving.
My Go-To Weeknight Dinner: Skinny Cheesy Chicken and Broccoli-Rice Casserole
As a busy working mom, finding time to cook healthy and delicious meals can feel like a constant struggle. Between work deadlines, school pick-ups, and keeping the house running smoothly, the last thing I want to do is spend hours in the kitchen. That's why I've developed a love for quick, easy, and nutritious recipes that the whole family enjoys. This Skinny Cheesy Chicken and Broccoli-Rice Casserole is a perfect example – it's ready in under an hour, packed with protein and veggies, and satisfies everyone's cravings for comfort food.
The best part? It’s surprisingly simple to make. I often prepare this on a Sunday evening, so it's ready to pop in the oven after a long day. The combination of tender chicken, crisp broccoli, fluffy rice, and creamy cheese sauce is just divine. It's a dish that manages to be both healthy and decadent – a feat I truly appreciate when balancing my busy schedule with my desire to eat well. I've experimented with various versions of this recipe over time, always aiming for a perfect balance of flavor and nutrition. I've tried different types of cheese, experimented with adding other vegetables, and adjusted the seasoning to suit our family's preferences. This particular recipe is my current favourite – it's the perfect blend of cheesy goodness and healthy ingredients.
Why this recipe works:
- Speed and Simplicity: The entire cooking process takes less than an hour. It’s ideal for busy weeknights or when you want a satisfying meal without the fuss.
- Healthy and Delicious: This recipe is packed with protein from the chicken and complex carbohydrates from the brown rice. The broccoli adds a healthy dose of vitamins, and the cheese provides a comforting, creamy element.
- Customizable: Feel free to adjust the ingredients to your liking. Add different vegetables, use a different type of cheese, or swap the brown rice for white rice if preferred.
- Make-Ahead Friendly: Prepare the casserole ahead of time and bake it when you're ready to eat. This is a great option for meal prepping.
- Family Pleaser: This recipe is a guaranteed hit with both kids and adults. The cheesy, creamy sauce and tender chicken make it irresistibly delicious.
This Skinny Cheesy Chicken and Broccoli-Rice Casserole has become a staple in our home, a quick and easy solution for a delicious and nutritious dinner. It's a testament to the idea that healthy eating doesn't have to be complicated or time-consuming. With a little planning and a few simple ingredients, you can create a meal that's both satisfying and nourishing – even on the busiest of days. And believe me, the compliments will keep rolling in!
Tips and Variations:
- For a spicier kick, add a pinch of red pepper flakes to the cheese sauce.
- Substitute cauliflower rice for a lower-carb option.
- Add other vegetables, such as mushrooms, peas, or carrots.
- Use different types of cheese, such as Monterey Jack or Colby.
- Add cooked chicken sausage for extra flavor and protein.
Give this recipe a try, and I’m confident it will become one of your family’s favorites too! Let me know in the comments how it turned out for you.
