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Chicken Broccoli Rice Casserole
This cheesy chicken broccoli rice casserole is healthy comfort food! Simple ingredients like brown rice and real cheddar cheese make it the best.
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr 5 mins
Servings: 6 servings
Calories: 337 kcal
Course:
Main Course
Cuisine:
American
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)
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.
Cup of Yum
Nutrition Information
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
% 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.