Low Fat Chicken and Broccoli Casserole
Indulge in wholesome comfort with our Low Fat Chicken and Broccoli Casserole, a guilt-free twist on a classic favorite. This easy, oven-baked dish combines tender chicken breast, vibrant broccoli florets, and hearty brown rice smothered in a creamy, flavorful sauce made with reduced-fat cream of chicken soup and low-fat milk. Seasoned with aromatic onion and garlic powders, black pepper, and a touch of Parmesan cheese, this casserole delivers rich flavors without compromising on health-conscious ingredients. Perfectly golden and bubbly after just 30 minutes of cooking, it’s an ideal choice for busy weeknight dinners or meal prep. Serve it warm and enjoy a satisfying, low-fat meal that your family will love!
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Recipe Information
Ingredients
- 1 pound boneless skinless chicken breasts
- 3 cups broccoli florets
- 2 cups cooked brown rice
- 1 can (10.5 oz) reduced-fat cream of chicken soup
- 1 cup low-fat milk
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- 0.5 teaspoon salt
- 0.5 cup grated Parmesan cheese
- 1 as needed non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly coat a 9x13-inch baking dish with non-stick cooking spray.
Bring a pot of water to a boil and blanch the broccoli florets for 3 minutes. Drain and set aside.
Cut the chicken breasts into 1-inch cubes.
In a large mixing bowl, combine the reduced-fat cream of chicken soup, low-fat milk, onion powder, garlic powder, black pepper, and salt. Mix until smooth.
Add the chicken cubes, cooked brown rice, and blanched broccoli to the soup mixture. Stir until the ingredients are evenly coated with the sauce.
Transfer the mixture into the prepared baking dish and spread it out evenly.
Sprinkle the Parmesan cheese evenly over the top of the casserole.
Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake for an additional 10 minutes, or until the casserole is bubbly and the cheese is lightly golden.
Allow the casserole to cool for a few minutes before serving. Enjoy your low-fat chicken and broccoli casserole warm.
Nutrition Facts
Calories |
1739 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.2 g | 54% | |
| Saturated Fat | 18.4 g | 92% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 457 mg | 152% | |
| Sodium | 4224 mg | 184% | |
| Total Carbohydrate | 146.4 g | 53% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 17.6 g | ||
| Protein | 193.0 g | 386% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 978 mg | 75% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 1753 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.
