Low Fat Cheesy Chicken and Broccoli Rice Casserole
This Low Fat Cheesy Chicken and Broccoli Rice Casserole combines savory, wholesome flavors into a guilt-free, comforting dish that's perfect for family dinners or meal prepping. Featuring tender bites of seasoned chicken breast, crisp broccoli florets, nutty brown rice, and a creamy low-fat cheddar cheese topping, this casserole delivers hearty satisfaction with less fat and calories. The partially cooked rice soaks up low-fat chicken broth for added depth, while garlic and onion powders enhance the flavors without unnecessary fats. Baked to bubbly perfection, this nutritious casserole is easy to assemble and cooks in under an hour, making it an ideal go-to recipe for busy weeknights. Enjoy a deliciously cheesy casserole that's lighter but still indulgent! Perfect for those seeking healthy chicken recipes, low-fat casseroles, or quick broccoli dinner ideas.
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Recipe Information
Ingredients
- 1 lb Boneless skinless chicken breasts
- 3 cups Broccoli florets
- 1 cup Brown rice
- 2 cups Low-fat chicken broth
- 1.5 cups Low-fat shredded cheddar cheese
- 1 cup Low-fat milk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Olive oil
- Cooking spray
Instructions
Preheat your oven to 375°F (190°C) and lightly coat a 9x13-inch baking dish with cooking spray.
Rinse the brown rice under cold water and then add it to a medium saucepan with the low-fat chicken broth. Bring to a boil, then reduce the heat, cover, and simmer for about 30 minutes or until the rice is partially cooked and most liquid is absorbed.
Meanwhile, in a large non-stick skillet over medium heat, add olive oil. Dice the chicken breasts into bite-sized pieces and add them to the skillet. Sprinkle with garlic powder, onion powder, salt, and black pepper.
Cook the chicken for about 5-7 minutes until it's no longer pink on the outside but not fully cooked through. Remove from heat.
In a large bowl, combine the partially cooked rice, chicken, broccoli florets, and low-fat milk. Mix well to combine.
Transfer this mixture to the prepared baking dish. Spread out evenly and sprinkle the low-fat shredded cheddar cheese over the top.
Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Then, remove foil and bake for another 10 minutes or until the cheese is melted and bubbly.
Allow the casserole to cool for a few minutes before serving for the best texture. Serve hot and enjoy your low-fat cheesy chicken and broccoli rice casserole.
Nutrition Facts
Calories |
1815 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 19.1 g | 96% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 465 mg | 155% | |
| Sodium | 7029 mg | 306% | |
| Total Carbohydrate | 82.7 g | 30% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 15.1 g | ||
| Protein | 220.3 g | 441% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 1738 mg | 134% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1570 mg | 33% | |
*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.
