Heart-Healthy Classic Chicken and Rice Casserole
Discover the perfect balance of comfort and health with our Heart-Healthy Classic Chicken and Rice Casserole, a wholesome twist on a beloved dinner favorite. Packed with lean chicken, nutty brown rice, and vibrant veggies like broccoli and carrots, this casserole is as nourishing as it is satisfying. By swapping traditional ingredients for heart-smart options like low-sodium chicken broth, whole wheat flour, and low-fat milk, you get all the creamy indulgence with none of the guilt. Each bite is bursting with flavor, thanks to garlic, onion, and fresh parsley, while its simple assembly makes it a standout for busy weeknights. Ideal for meal prep, this 375-degree baked casserole is a nutritious, family-friendly dish you'll return to again and again.
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Recipe Information
Ingredients
- 1 pound chicken breasts, skinless and boneless
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 2 cups broccoli florets
- 1 cup carrot, peeled and sliced
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1 cup low-fat milk
- 2 tablespoons whole wheat flour
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt, optional
Instructions
Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius).
In a medium saucepan, bring 2 cups of low-sodium chicken broth to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 30 minutes until the rice is tender and most of the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.
While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic and sauté until they're soft and fragrant, about 3 minutes.
Cut the chicken breasts into 1-inch cubes. Add them to the skillet with the onions and garlic. Cook, stirring occasionally, until the chicken is no longer pink, about 5-7 minutes.
Add the broccoli florets and sliced carrots to the skillet. Sauté everything together for another 3-4 minutes or until the vegetables just begin to soften.
Sprinkle 2 tablespoons of whole wheat flour over the chicken and vegetables in the skillet, stirring constantly to evenly coat.
Slowly add 1 cup of low-fat milk, continuing to stir to combine. Cook the mixture until it thickens slightly, about 2-3 minutes.
Stir in the cooked brown rice, chopped fresh parsley, black pepper, and salt if desired. Mix until well combined.
Transfer the mixture to a 9x13 inch baking dish, spreading it out evenly.
Cover the baking dish with aluminum foil and bake in the preheated oven for 15 minutes.
Remove the foil and bake for an additional 10 minutes, until the top is golden and slightly crispy.
Allow the casserole to rest for a few minutes before serving. Garnish with a bit more parsley if desired and enjoy!
Nutrition Facts
Calories |
1500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.0 g | 50% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 405 mg | 135% | |
| Sodium | 1388 mg | 60% | |
| Total Carbohydrate | 115.9 g | 42% | |
| Dietary Fiber | 19.2 g | 69% | |
| Total Sugars | 32.4 g | ||
| Protein | 170.6 g | 341% | |
| Vitamin D | 2.6 mcg | 13% | |
| Calcium | 599 mg | 46% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2357 mg | 50% | |
*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.
