Chicken Broccoli Rice Casserole
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Prep Time
30 mins
-
Cook Time
30 mins
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Total Time
1 hr 5 mins
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Servings
6 servings
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Calories
337 kcal
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Course
Main Course
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Cuisine
American
Chicken Broccoli Rice Casserole
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This cheesy chicken broccoli rice casserole is healthy comfort food! Simple ingredients like brown rice and real cheddar cheese make it the best.
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Ingredients
- 1 ¾ cups low-sodium chicken stock
- 2 cups instant brown rice if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ
- 1 pound broccoli florets chopped into bite-sized pieces
- 1 teaspoon extra-virgin olive oil
- 1 pound boneless skinless chicken breasts chopped into bite-size pieces
- ¾ teaspoon kosher salt divided
- ¾ teaspoon garlic powder divided
- ½ teaspoon ground black pepper divided
- 2 tablespoons all-purpose flour
- 2 cups milk divided (I used skim)
- 3 tablespoons Dijon mustard
- ⅓ cup nonfat plain Greek yogurt
- 1 ½ cups reduced-fat shredded cheddar cheese divided (about 6 ounces)
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Instructions
- 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.
Nutrition Information
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Serving
1(of 6)
Calories
337kcal
(17%)
Carbohydrates
37g
(12%)
Protein
33g
(66%)
Fat
6g
(9%)
Saturated Fat
2g
(10%)
Trans Fat
1g
Cholesterol
57mg
(19%)
Potassium
767mg
(22%)
Fiber
3g
(12%)
Sugar
6g
(12%)
Vitamin A
725IU
(15%)
Vitamin C
68mg
(76%)
Calcium
283mg
(28%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 337 kcal
% Daily Value*
| Serving | 1(of 6) | |
| Calories | 337kcal | 17% |
| Carbohydrates | 37g | 12% |
| Protein | 33g | 66% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 57mg | 19% |
| Potassium | 767mg | 16% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
| Vitamin A | 725IU | 15% |
| Vitamin C | 68mg | 76% |
| Calcium | 283mg | 28% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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