Easy Chicken Broccoli Rice Casserole
User Reviews
5.0
207 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
40 mins
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Servings
6
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Calories
448 kcal
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Course
Main Course
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Cuisine
American
Easy Chicken Broccoli Rice Casserole
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This Healthy Chicken & Broccoli Casserole recipe is made with brown rice, tender chicken, fresh broccoli, and a flavorful sauce. It's super easy to make, gluten-free, and full of veggies.
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Ingredients
- 1 pound chicken breasts cut into bite-sized cubes
- 2 cups brown rice cooked
- 6 cups fresh broccoli cut into small florets
Sauce
- 2 tablespoons olive oil divided
- 1 small onion diced
- 2 tablespoons gluten-free flour
- 2 cups milk
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ½ teaspoon dry mustard powder
- ½ teaspoon smoked paprika
- ½ teaspoon kosher salt or to taste
- ¼ teaspoon ground pepper
- 2 cups cheddar cheese shredded and divided
- 2 tablespoons Curly parsley freshly chopped to garnish
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Instructions
- Preheat oven to 400°F.
- Season the chicken with some salt and pepper and drizzle over with 1 tablespoon of oil. Mix well to coat, then place it in a 2 qt casserole dish; arrange in a single layer to ensure even cooking.
- Bake into the preheated oven for 10 minutes.
Sauce
- While the chicken is cooking prepare sauce. In a skillet, heat the remaining tablespoon of oil. Add onion and sauté until translucent.
- Add flour and whisk quickly for about a minute or so.
- Carefully pour in the milk and continue whisking; as the mixture starts to bubble add garlic powder, onion powder, mustard powder, paprika, salt, and pepper.
- Stirring thoroughly, let the mixture simmer on low, until thick and bubbly. Remove from the heat and add 1-1/2 cup of cheddar cheese, whisk well until cheese is melted.
- Remove the casserole dish from the oven. Add a layer of cooked rice and then broccoli florets. Pour the prepared cheese sauce on top and gently toss to coat.
- Sprinkle the remaining 1/2 cup of cheese on top and bake for 20 minutes more, until the broccoli is tender, and the cheese on top is golden and bubbly.
- Remove from the oven, garnish with fresh parsley, and serve warm.
Notes
- Brown rice: Have this cooked before you start making the casserole.
- Broccoli: Trim the leaves from the broccoli and cut the florets close to the stalk. Then trim the florets so they are roughly the same size. Alternatively, you can buy florets pre-cut.
- Onion: I prefer sweet or yellow onion in this recipe.
- Gluten-free flour: You can use regular flour if you do not have gluten restrictions.
- Milk: Use non-dairy milk to make this recipe vegan.
- Cheddar cheese: You can omit the cheese or use light/fat-free, or substitute with mozzarella, Colby, or parmesan.
- Storage: Store wrapped in tin foil or in an airtight container in the fridge for up to 3-4 days.
- Freezing: Freeze after cooking the chicken and adding the broccoli, rice, and sauce. Wrap tightly in tinfoil or store in an airtight container. Freeze for up to 3 months, then thaw overnight in the fridge. Bake as directed. Alternatively, freeze it after it has been cooked. Wrap tightly or store in an air-tight container, freeze for up to 3 months, then reheat in the microwave or oven.
Nutrition Information
Show Details
Calories
448kcal
(22%)
Carbohydrates
29g
(10%)
Protein
33g
(66%)
Fat
23g
(35%)
Saturated Fat
11g
(55%)
Cholesterol
96mg
(32%)
Sodium
583mg
(24%)
Potassium
787mg
(22%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
1288IU
(26%)
Vitamin C
85mg
(94%)
Calcium
421mg
(42%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 448 kcal
% Daily Value*
| Calories | 448kcal | 22% |
| Carbohydrates | 29g | 10% |
| Protein | 33g | 66% |
| Fat | 23g | 35% |
| Saturated Fat | 11g | 55% |
| Cholesterol | 96mg | 32% |
| Sodium | 583mg | 24% |
| Potassium | 787mg | 17% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 1288IU | 26% |
| Vitamin C | 85mg | 94% |
| Calcium | 421mg | 42% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
207 reviews
Excellent
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