chicken broccoli rice casserole healthy
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Broccoli
Broccoli (Brassica oleracea var. italica) is an edible green plant in the cabbage family (family Brassicaceae, genus Brassica) whose large flowering head, stalk and small associated leaves are eaten as a vegetable. Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually dark green, arranged in a tree-like structure branching out from a thick stalk which is usually light green. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different but closely related cultivar group of the same Brassica species.
It is eaten either raw or cooked. Broccoli is a particularly rich source of vitamin C and vitamin K. Contents of its characteristic sulfur-containing glucosinolate compounds, isothiocyanates and sulforaphane, are diminished by boiling but are better preserved by steaming, microwaving or stir-frying.[3]
Rapini, sometimes called “broccoli rabe,” is a distinct species from broccoli, forming similar but smaller heads, and is actually a type of turnip (Brassica rapa).[4]
EASY CHICKEN BROCCOLI RICE CASSEROLE
This Chicken Broccoli Casserole recipe is made healthy using brown rice, tender chicken, fresh broccoli, and a flavorful sauce. It’s super easy to make, perfect for any weeknight. Plus it is gluten-free and full of veggies and protein
WHY YOU WILL LOVE THIS RECIPE
- Easy. You can’t get much easier than a casserole. Make the sauce while the chicken bakes, then pile it all together and finish baking.
- Healthier. This is a healthier version of a traditional casserole. It replaces pasta with brown rice, adds chicken for protein, and eliminates cream of mushroom soup (so less fat and carbs). It is also gluten-free if you use gluten-free flour.
- Tasty. The flavors of the creamy sauce, broccoli, and seasoned chicken complement each other perfectly. A delicious way to eat more broccoli!
INGREDIENTS YOU WILL NEED
- Chicken breasts: you could use boneless and skinless chicken thighs, but we much prefer chicken breasts since they are leaner.
- Brown rice: You do not have to use brown rice. Any other rice will work just fine. You may even use a whole grain option like quinoa.
- Fresh broccoli: Fresh broccoli always sounds fresh and healthy. Frozen broccoli will be fine to use.
- Olive oil: use any other oil like avocado oil.
- Onion: go with white or sweet onion.
- Gluten-free flour: use any other flour, like all-purpose or whole-wheat.
- Milk: Use any milk you have on hand. 2% will do.
- Seasonings: Garlic powder, Onion powder, Dry mustard powder, smoked paprika, and Kosher salt and ground pepper
- Cheddar cheese: If you don’t like cheddar you may use other cheese like Colby jack, American, or gruyere.
- Fresh parsley: used to garnish, so if you aren’t a fan, you may skip it.
Instructions
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Preheat oven to 400°F.
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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.
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Bake into the preheated oven for 10 minutes.
Sauce
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While the chicken is cooking prepare sauce. In a skillet, heat the remaining tablespoon of oil. Add onion and sauté until translucent.
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Add flour and whisk quickly for about a minute or so.
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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.
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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.
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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.
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Sprinkle remaining 1/2 cup of cheese on top and bake for 20 minutes more, until broccoli is tender, and cheese on top is golden and bubbly.
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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: We 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 tinfoil or in an air-tight 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 air-tight container. Freeze for up to 3 months, then thaw overnight in the fridge. Bake as directed. Alternatively, freeze 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
Chicken Broccoli Rice Casserole
Ingredients
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- 1 3/4 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
- 3/4 teaspoon kosher salt divided
- 3/4 teaspoon garlic powder divided
- 1/2 teaspoon black pepper divided
- 2 tablespoons all-purpose flour
- 2 cups milk divided (I used skim)
- 3 tablespoons Dijon mustard
- 1/3 cup nonfat plain Greek yogurt
- 1 1/2 cups reduced-fat shredded cheddar cheese divided (about 6 ounces)
Instructions
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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.
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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.
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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.
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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.
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Add the rice and broccoli mixture and the reserved chicken to the cheese sauce, stirring gently to coat.
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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.
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A Healthier Twist on the Classic Broccoli Rice Casserole
I often think of comfort food as those dishes I grew up with. I think most of us do. For me, the list includes macaroni and cheese, rice pudding, fish sticks, tater tots, and my mother’s corn and sausage casserole. (That last one really should be eaten in close proximity to a defibrillator and served with a side of Lipitor.)
But when my family and I spent a few years in Georgia in the ’80s, I added a whole bunch of new comfort foods. My updated list included pecan pie, cheese straws, hush puppies, and broccoli rice casserole.
It’s important to consume a variety of food from all of the food groups to stay healthy and get all of the essential nutrients your body needs. Nutrition experts recommend building balanced meals that include a lean protein, a whole grain or starch, and a fruit or vegetable. These components are all important to provide you energy throughout the day and help control your blood pressure.
Variations and Substitutions
If you can’t find whole-grain wild rice, you can use brown rice instead. For a vegetarian option, you can simply leave out the chicken or substitute with your favorite vegetarian protein like extra firm tofu.
While the classic dish calls only for broccoli, you can add any vegetables you like such as carrots, cauliflower, spinach, corn, or bell peppers.
Cooking and Serving Tips
- This casserole is great reheated for lunch. To reheat in the oven, cover with foil and bake at 350F until warmed through.
- While this casserole is a complete meal in itself, if you’re craving some variety at the table, serve it with a salad for extra color and vegetables.
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