Low Sodium Chicken and Broccoli Casserole
This Low Sodium Chicken and Broccoli Casserole is a wholesome, flavor-packed dinner option that's perfect for anyone seeking a heart-healthy twist on classic comfort food. Featuring tender chicken breasts, vibrant broccoli florets, creamy cheese sauce made with low-sodium cheddar, and nutritious brown rice, this casserole brings together balanced flavors and textures in every bite. The use of unsalted broth and butter ensures a reduced-sodium profile without sacrificing richness, while a homemade béchamel sauce elevates the dish with a velvety finish. Quick to prep and baked to gooey perfection, this family-friendly recipe is ideal for weeknights and makes enough to serve six. Pair it with a crisp side salad or enjoy it on its own for a satisfying, low-sodium meal that doesn’t compromise on taste!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 4 cups broccoli florets
- 2 tablespoons olive oil
- 2 cups unsalted chicken broth
- 3 tablespoons unsalted butter
- 3 tablespoons all-purpose flour
- 1.5 cups low-sodium cheddar cheese, shredded
- 1 cup low-fat milk
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 2 cups brown rice, cooked
Instructions
Preheat your oven to 375°F (190°C).
In a large skillet over medium heat, add the olive oil.
Season the chicken breasts lightly with black pepper and cook them in the skillet until browned and cooked through, about 5-7 minutes per side. Remove the chicken and let it cool slightly before chopping it into bite-sized pieces.
In the same skillet, add the broccoli florets and sauté for about 3-4 minutes until they are bright green and slightly tender. Remove from heat and set aside.
In a medium saucepan, melt the unsalted butter over medium heat. Stir in the flour and cook, stirring constantly for 1-2 minutes.
Slowly whisk in the unsalted chicken broth and milk, continue to whisk until the mixture is smooth and begins to thicken, about 3-5 minutes.
Remove the saucepan from the heat and stir in the garlic powder, half of the cheese (3/4 cup), and black pepper. Stir until the cheese has melted and the sauce is smooth.
In a large mixing bowl, combine the cooked chicken, sautéed broccoli, cooked brown rice, and cheese sauce. Stir until everything is evenly coated.
Transfer the mixture into a greased 9x13 inch casserole dish. Sprinkle the remaining 3/4 cup of low-sodium cheddar cheese over the top.
Cover the casserole with foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Remove from the oven and let the casserole cool slightly before serving.
Nutrition Facts
Calories |
2775 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 144.4 g | 185% | |
| Saturated Fat | 69.9 g | 350% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 678 mg | 226% | |
| Sodium | 1734 mg | 75% | |
| Total Carbohydrate | 155.4 g | 57% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 16.3 g | ||
| Protein | 219.3 g | 439% | |
| Vitamin D | 3.5 mcg | 18% | |
| Calcium | 1775 mg | 137% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 1790 mg | 38% | |
*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.
