Broccoli Chicken Rice Casserole Low Fat
This low-fat Broccoli Chicken Rice Casserole is the perfect wholesome dinner for busy weeknights, packed with hearty, nutritious ingredients and comforting flavors. Made with tender bites of chicken breast, fiber-rich brown rice cooked in flavorful chicken broth, vibrant steamed broccoli, and a creamy blend of non-fat Greek yogurt and low-fat cheddar cheese, this casserole offers a guilt-free indulgence. A touch of paprika and garlic adds a savory kick, while an optional whole wheat breadcrumb topping provides a satisfying crunch. With just 15 minutes of prep and a quick bake time, this healthy casserole is not only easy to make but also ideal for meal prepping!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breast
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 3 cups broccoli florets
- 1 cup non-fat Greek yogurt
- 1 cup low-fat shredded cheddar cheese
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon paprika
- 0.25 cup whole wheat breadcrumbs (optional)
- 1 as needed non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch casserole dish with non-stick cooking spray.
Cook the brown rice according to package instructions, using the chicken broth as the cooking liquid to add flavor. This typically takes about 30-35 minutes. Set aside when done.
In the meantime, cut the chicken breasts into bite-sized pieces. Season with a pinch of salt, black pepper, and paprika.
Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and sauté for 3-4 minutes until softened.
Add the garlic and chicken pieces to the skillet. Cook for about 6-8 minutes or until the chicken is no longer pink. Remove from heat.
Steam or blanch the broccoli florets for about 2-3 minutes until they are tender but still bright green. Drain and set aside.
In a large mixing bowl, combine the cooked rice, chicken and onion mixture, steamed broccoli, non-fat Greek yogurt, and half of the shredded cheddar cheese. Mix well.
Transfer the mixture into the prepared casserole dish, spreading it out evenly.
Sprinkle the remaining cheddar cheese evenly over the top. If using breadcrumbs, sprinkle them over the cheese for a crispy topping.
Bake in the preheated oven for 15-20 minutes or until the cheese is melted and bubbly.
Remove from the oven and let the casserole rest for 5 minutes before serving.
Serve warm and enjoy your healthy, low-fat Broccoli Chicken Rice Casserole!
Nutrition Facts
Calories |
1632 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.7 g | 52% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 343 mg | 114% | |
| Sodium | 3556 mg | 155% | |
| Total Carbohydrate | 105.6 g | 38% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 20.7 g | ||
| Protein | 192.0 g | 384% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 1255 mg | 97% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1678 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
