Dinner

Healthy Chicken and Rice Casserole

Name: Healthy Chicken and Rice Casserole
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: American
Ingredients: 2 cups cooked chicken, shredded; 1 cup uncooked brown rice; 2 cups broccoli florets; 2 cups low-sodium chicken broth; 1 cup Greek yogurt; 1 tsp garlic powder; 1 tsp onion powder; Salt, to taste; Pepper, to taste; 1.5 cups shredded cheese

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Healthy Chicken and Rice Casserole is a delightful dish that combines the comforting flavors of chicken and rice with the nutritious goodness of broccoli. Perfect for family dinners or meal prep, this casserole is packed with protein and fiber, making it not only filling but also wholesome. With creamy Greek yogurt and melted cheese on top, it’s a dish that feels indulgent while being on the healthier side.

Recipe Information

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 6
Difficulty Level: Easy

Nutrition Information

Calories per serving: 350
Protein: 30 grams
Carbohydrates: 35 grams
Fat: 10 grams
Fiber: 4 grams
Sugar: 2 grams
Sodium: 500 mg

Why Make This Healthy Chicken and Rice Casserole

This Healthy Chicken and Rice Casserole is a fantastic choice for busy weeknights. It’s a one-dish meal that brings together protein, grains, and vegetables, making it both satisfying and balanced. With each bite, you can enjoy the creamy texture and cheesy flavor, all while knowing that it’s nutrient-rich. Plus, it’s incredibly versatile. You can mix in your favorite vegetables or even change up the protein based on what you have at home.

How to Make Healthy Chicken and Rice Casserole

Ingredients:

2 cups cooked chicken, shredded
1 cup uncooked brown rice
2 cups broccoli florets
2 cups low-sodium chicken broth
1 cup Greek yogurt
1 tsp garlic powder
1 tsp onion powder
Salt, to taste
Pepper, to taste
1.5 cups shredded cheese

Directions:

Step 1: Preparation

Preheat your oven to 350°F (175°C). This ensures that your casserole cooks evenly and the cheese melts perfectly.

Step 2: Mixing

In a large bowl, combine the cooked chicken, uncooked brown rice, broccoli florets, low-sodium chicken broth, Greek yogurt, garlic powder, onion powder, salt, and pepper. Mix everything together until well incorporated. This mixture is the heart of your casserole, so make sure all ingredients are evenly distributed.

Step 3: Cooking

Pour the mixture into a greased baking dish and spread it out evenly. Sprinkle a generous amount of shredded cheese on top. Cover the dish with foil and place it in the preheated oven to bake for 30-35 minutes. This step allows the rice to cook and soak up the flavors.

Step 4: Finishing

Once the initial baking time is up, carefully remove the foil and return the casserole to the oven. Bake for an additional 10-15 minutes until the cheese is bubbly and golden. Let the casserole cool slightly before serving, as this will help set the layers and make serving easier.

How to Serve Healthy Chicken and Rice Casserole

Serve this casserole warm right from the oven. It pairs beautifully with a fresh green salad or a side of roasted vegetables. You could also top it off with a sprinkle of fresh herbs like parsley or chives for an added pop of color and flavor.

How to Store Healthy Chicken and Rice Casserole

If you have leftovers, store them in an airtight container in the refrigerator. This casserole can be kept for up to 3 days. To reheat, simply pop it into the microwave or place it in the oven until warmed through.

Expert Tips for Perfect Healthy Chicken and Rice Casserole

For extra flavor, consider adding a splash of lemon juice or some crushed red pepper flakes to the mixture.
If you prefer a different vegetable, feel free to swap the broccoli for diced bell peppers, spinach, or even peas.
To save time, use rotisserie chicken or pre-cooked chicken.
Make it gluten-free by using gluten-free chicken broth and ensuring your shredded cheese is also gluten-free.

Delicious Variations

Veggie Boost: Add more vegetables like carrots or zucchini for added nutrients and color.
Spicy Kick: Incorporate diced jalapeños or hot sauce for a spicier version.
Switch it Up: Replace chicken with cooked ground turkey or tofu for a different protein source.

Frequently Asked Questions

Can I make this ahead of time?
Yes, you can prepare the casserole the night before and store it in the fridge. Bake it right before serving.
Can I freeze Healthy Chicken and Rice Casserole?
Absolutely! This casserole freezes well. Just make sure to let it cool completely, then wrap in plastic wrap and aluminum foil before placing it in the freezer. It can be frozen for up to 3 months.
What’s a good substitute for Greek yogurt?
You can use sour cream or cottage cheese, but keep in mind it may change the flavor slightly.
Can I use instant rice instead of brown rice?
Yes, you can substitute with instant rice, but reduce the cooking time as per the package instructions.
How can I make it creamy without using cheese?
Consider adding more Greek yogurt or mashed avocado for creaminess without cheese.

Conclusion

Healthy Chicken and Rice Casserole is an easy, comforting dish that brings the whole family to the table. It’s simple to prepare, full of flavor, and provides essential nutrients—all while being cozy and satisfying. We encourage you to give this recipe a try; it might just become a new family favorite! Enjoy the delightful combination of textures and flavors, and relish each bit knowing you’re treating yourself right. Happy cooking!