Dinner Recipes

RECIPE: Healthy Chicken, Broccoli, & Rice Casserole

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This chicken, broccoli, & rice casserole is the perfect DINNER for a cold night – and it has lots of PROTEIN and other nutrients…yummmm!

Healthy Chicken, Broccoli, & Rice Casserole
This chicken, broccoli, & rice casserole is the perfect DINNER for a cold night – and it has lots of PROTEIN and other nutrients…yummmm!
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Ingredients
  1. 1 3/4 cups low sodium chicken broth
  2. 2 cups instant brown rice
  3. 1 pound broccoli florets, chopped into small pieces
  4. 1 teaspoon extra virgin olive oil
  5. 1 pound boneless, skinless chicken breasts, chopped into small pieces
  6. 3/4 teaspoon kosher salt, divided
  7. 3/4 teaspoon garlic powder, divided
  8. 1/2 teaspoon black pepper, divided
  9. 2 tablespoons wheat flour
  10. 2 cups skim milk, divided
  11. 3 tablespoons Dijon mustard
  12. 1/3 cup non-fat plain Greek yogurt
  13. 1 1/2 cups reduced-fat shredded cheese, divided (about 6 ounces)
Instructions
  1. Place rack in center of oven and preheat oven to 375 degrees F. Lightly coat a 9-inch square, deep baking dish or a 2-quart casserole dish with cooking spray.
  2. Bring chicken broth to a boil in a large pot, then add rice. Return to boil, add broccoli to the top of the pot, then cover, reduce heat to low, and let cook 5 minutes. Remove from heat and let sit, covered, for an additional 5 minutes.
  3. Meanwhile, heat extra virgin olive oil in Dutch oven or large deep pot over medium-high heat. Add chicken, season with 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 and set aside.
  4. Reduce 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 remaining 11/2 cups milk. Cook mixture, stirring constantly until thickened, 7-10 minutes. Remove skillet from heat and whisk in Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Once combined, stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.
  5. Add the rice and broccoli mixture and the reserved chicken together with cheese sauce, stirring gently to coat. Spoon the mixture the prepared dish and top with remaining 1/2 cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.
  6. Enjoy!
Viance Nutrition http://blog.viance.com/


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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at walt@viance.com if you have any suggestions. Thanks. Ps. Spread the word and check out our products at viance.com. :)

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