High Protein Classic Chicken and Rice Casserole
Elevate your mealtime with this High-Protein Classic Chicken and Rice Casserole, a wholesome spin on a beloved comfort food! Packed with tender chicken breasts, nutty brown rice, and vibrant veggies like broccoli and mushrooms, this dish delivers a hearty dose of nutrition without compromising on flavor. The creamy blend of low-fat milk and low-sodium chicken broth adds richness, while a topping of melted mozzarella cheese brings gooey indulgence to every bite. Perfectly seasoned with garlic, sea salt, and black pepper, this casserole is baked to perfection in just over an hour, making it an excellent option for meal prep or family dinners. Loaded with protein and fiber, this one-pan wonder is a satisfying, balanced meal that will become a staple in your recipe rotation!
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Recipe Information
Ingredients
- 4 pieces boneless skinless chicken breasts
- 1.5 cups brown rice
- 3 cups low-sodium chicken broth
- 1 cup low-fat milk
- 1 cup sliced mushrooms
- 1 cup chopped onion
- 1.5 cups chopped broccoli florets
- 1 cup low-fat shredded mozzarella cheese
- 3 cloves minced garlic
- 0.5 teaspoon pure ground black pepper
- 0.5 teaspoon sea salt
- 2 tablespoons olive oil
Instructions
Preheat your oven to 375°F (190°C).
Rinse the brown rice under cold water and drain well.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent, about 5 minutes.
Add the sliced mushrooms to the skillet and cook until they begin to soften, about 3 minutes.
Stir in the chopped broccoli florets, cooking for an additional 2 minutes, then remove from heat.
Lightly season the chicken breasts with sea salt and ground black pepper.
In a large mixing bowl, combine the sautéed vegetables, rinsed rice, low-sodium chicken broth, and low-fat milk. Mix well.
Transfer the mixture into a 9x13 inch (23x33 cm) casserole dish. Place the seasoned chicken breasts on top of the rice and vegetable mixture.
Cover the casserole dish tightly with aluminum foil and bake in the preheated oven for 50 minutes.
Remove the aluminum foil and sprinkle the low-fat shredded mozzarella cheese evenly over the top of the casserole.
Return the dish to the oven, uncovered, and bake for an additional 10 minutes or until the cheese is melted and bubbly.
Allow the casserole to rest for 5 minutes before slicing and serving.
Nutrition Facts
Calories |
2636 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 101.5 g | 130% | |
| Saturated Fat | 40.8 g | 204% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 739 mg | 246% | |
| Sodium | 3798 mg | 165% | |
| Total Carbohydrate | 120.3 g | 44% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 33.8 g | ||
| Protein | 313.7 g | 627% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 2224 mg | 171% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 3000 mg | 64% | |
*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.
