Healthy Chicken Vegetable Casserole
Discover the ultimate comfort food made healthy with this delicious Chicken Vegetable Casserole! Packed with tender chunks of chicken, nutrient-rich vegetables like broccoli, carrots, and spinach, and hearty brown rice, this recipe delivers both flavor and nutrition in every bite. A luscious, creamy sauce made from low-fat milk and low-sodium chicken broth ties it all together, while a sprinkle of reduced-fat cheddar cheese on top creates a golden, bubbly finish. Perfect for feeding a family or meal prepping for the week, this easy-to-make casserole is a wholesome, one-dish wonder that’s ready in just an hour. Whether you're looking for a healthy dinner idea or a satisfying dish to bring to the table, this casserole is loaded with protein, fiber, and savory goodness without any guilt.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 medium yellow onion, diced
- 2 cups broccoli florets
- 1 cup carrots, sliced
- 1 medium red bell pepper, diced
- 2 cups fresh spinach
- 2 cups brown rice, cooked
- 1 cup low-fat milk
- 1 cup low-sodium chicken broth
- 2 tablespoons whole-wheat flour
- 1 cup shredded reduced-fat cheddar cheese
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon dried thyme
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish with a small amount of olive oil or non-stick spray.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 4-5 minutes on each side until golden brown but not fully cooked. Remove the chicken from the skillet, let it rest for a few minutes, and then cut it into bite-sized pieces.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic and diced onion for 2-3 minutes until fragrant and translucent.
Add the broccoli, carrots, and red bell pepper to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables are slightly softened. Stir in the spinach and cook until wilted, about 1 minute.
In a medium saucepan, whisk together the milk, chicken broth, and whole-wheat flour over medium heat. Cook while whisking constantly until the mixture thickens, about 3-4 minutes. Stir in salt, black pepper, and dried thyme.
In a large mixing bowl, combine the cooked vegetables, chicken, cooked brown rice, and the milk sauce. Mix until everything is evenly coated.
Transfer the mixture to the prepared casserole dish and spread it out evenly. Sprinkle the shredded cheddar cheese over the top.
Cover the casserole dish loosely with aluminum foil and bake in the preheated oven for 30 minutes. Then remove the foil and bake for an additional 10 minutes or until the cheese is bubbly and golden brown.
Remove the casserole from the oven and let it cool for 5 minutes before serving. Enjoy!
Nutrition Facts
Calories |
343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 63 mg | 21% | |
| Sodium | 706 mg | 31% | |
| Total Carbohydrate | 31.0 g | 11% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 6.4 g | ||
| Protein | 28.5 g | 57% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 243 mg | 19% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 452 mg | 10% | |
*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.
