Low Sodium Cheesy Chicken and Broccoli Rice Casserole
Elevate your weeknight dinner game with this Low Sodium Cheesy Chicken and Broccoli Rice Casserole—a wholesome, hearty dish that's big on flavor yet easy on sodium. Tender bites of seasoned chicken breast, vibrant broccoli florets, and nutty brown rice are folded together in a velvety homemade cheese sauce, crafted with low-sodium cheddar and aromatic spices like garlic and paprika. This comforting casserole is baked to perfection with a golden, bubbly cheddar topping, making it a guilt-free indulgence for the entire family. Perfect for meal prep, this crowd-pleaser delivers all the creamy, cheesy goodness you crave, with a heart-healthy twist. Whether you're looking for a low-sodium option or simply a delicious one-pan wonder, this recipe checks all the boxes for satisfying comfort food!
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken breast
- 2 cups Broccoli florets
- 1 cup Brown rice
- 2 cups Low-sodium chicken broth
- 1 cup Low-sodium cheddar cheese, shredded
- 2 tablespoons Unsalted butter
- 2 tablespoons All-purpose flour
- 1 cup Milk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Paprika
Instructions
Preheat your oven to 375°F (190°C).
Start by cooking the brown rice according to the package instructions, using the low-sodium chicken broth in place of water to add flavor. This should take about 20 minutes.
While the rice is cooking, steam the broccoli florets for 4-5 minutes until they are just tender and vibrant green. Set aside.
In a large skillet over medium heat, melt the unsalted butter.
Add the flour, whisking continuously, to form a paste. Cook this roux for about 1 minute to eliminate any raw flour taste.
Slowly whisk in the milk, ensuring there are no lumps, and continue to cook and whisk until thickened, about 3-4 minutes.
Add the garlic powder, onion powder, black pepper, and paprika to the milk mixture.
Stir in half of the shredded low-sodium cheddar cheese until it is melted and the sauce is smooth.
Cut the chicken breast into small bite-sized pieces.
Add the chicken pieces to the cheese sauce and stir gently just to coat.
In a large mixing bowl, combine the cooked rice, cheese sauce with chicken, and the steamed broccoli, stirring gently to combine.
Transfer the mixture into a greased 9x13 inch baking dish.
Top with the remaining shredded cheddar cheese for an extra cheesy top layer.
Bake in the preheated oven for 20-25 minutes, or until the casserole is bubbly and the cheese on top is golden brown.
Remove from oven and let rest for 5 minutes before serving. Enjoy this low sodium treat!
Nutrition Facts
Calories |
319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 98 mg | 33% | |
| Sodium | 165 mg | 7% | |
| Total Carbohydrate | 14.9 g | 5% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 2.6 g | ||
| Protein | 32.1 g | 64% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 215 mg | 17% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 312 mg | 7% | |
*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.
