Heart-Healthy Cheesy Chicken and Broccoli Casserole
Elevate your weeknight dinner routine with this Heart-Healthy Cheesy Chicken and Broccoli Casserole—an irresistible blend of comfort and nutrition! Featuring tender, protein-packed chicken, vibrant broccoli florets, and hearty brown rice, this wholesome dish is generously coated in a creamy, low-fat cheddar cheese sauce infused with garlic and oregano for a flavor-packed punch. Crafted with heart-conscious ingredients like olive oil, low-sodium chicken broth, and whole wheat flour, this casserole delivers indulgence without compromise. Ready in just 20 minutes of prep time, it bakes to golden perfection, making it an ideal choice for busy families seeking a balanced, satisfying meal. Perfect for health-conscious home cooks, this nutrient-rich recipe is sure to become a go-to favorite!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 4 cups broccoli florets
- 2 cups brown rice
- 2 cups low-sodium chicken broth
- 1 cup low-fat milk
- 1 cup low-fat shredded cheddar cheese
- 3 tablespoons whole wheat flour
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 medium onion, finely chopped
- 0.5 teaspoon black pepper
- 1 teaspoon oregano
Instructions
Preheat your oven to 375°F (190°C).
Cook the brown rice according to the package instructions using the low-sodium chicken broth in place of water for added flavor. Set aside when done.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken breasts and cook for 6-8 minutes on each side, until cooked through and no longer pink inside. Remove from the skillet and let rest before cutting into bite-sized pieces.
In the same skillet, add the remaining tablespoon of olive oil. Sauté the minced garlic and chopped onion for 2-3 minutes until the onion becomes translucent.
Add the whole wheat flour to the skillet and stir continuously for about 1 minute.
Gradually pour in the low-fat milk, stirring constantly to prevent lumps. Allow the mixture to simmer until it thickens into a creamy sauce, about 3-5 minutes.
Stir in the shredded cheddar cheese, black pepper, and oregano. Mix until the cheese has melted and the sauce is smooth.
In a large mixing bowl, combine the cooked brown rice, chicken pieces, sauce, and broccoli florets. Mix until all ingredients are evenly distributed and coated with the cheesy sauce.
Transfer the mixture into a 9x13-inch baking dish, spreading it evenly.
Bake in the preheated oven for 20-25 minutes, until the casserole is bubbly and the top is lightly golden.
Remove from the oven and let cool for a few minutes before serving. Enjoy your heart-healthy cheesy chicken and broccoli casserole!
Nutrition Facts
Calories |
2136 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.5 g | 83% | |
| Saturated Fat | 18.8 g | 94% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 445 mg | 148% | |
| Sodium | 2328 mg | 101% | |
| Total Carbohydrate | 156.1 g | 57% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 23.8 g | ||
| Protein | 216.7 g | 433% | |
| Vitamin D | 2.6 mcg | 13% | |
| Calcium | 1426 mg | 110% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1756 mg | 37% | |
*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.
