Healthy Chicken and Brown Rice Casserole
This easy chicken casserole with brown rice is the perfect comfort food! It's a great example of how creamy, cheesy dishes don't have to be guilty pleasures thanks to veggies and healthy brown rice!
Servings: 8 people
Calories: 578kcal
Ingredients
- 4 cups low sodium chicken broth
- 2 cups uncooked long grain brown rice
- 3 cups broccoli florets , cut into bite sized pieces
- 1 teaspoon olive oil
- 1 lb (450g) boneless skinless chicken breasts , cut into bite-sized pieces
- 3/4 teaspoon salt , divided
- 1/2 teaspoon freshly ground black pepper , divided
- 1/2 teaspoon garlic powder
- 5 tablespoons unsalted butter , divided
- 1/2 lb (225g) white button mushrooms , finely chopped
- 1/2 red bell pepper , diced
- 1 onion , chopped
- 1 clove garlic , finely chopped
- 2 cups milk , divided
- 2 tablespoons cornstarch
- 1/3 cup non-fat plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1/2 cup grated Parmesan cheese
- 1 1/2 cups grated cheddar cheese , divided
- 1 cup panko bread crumbs
- chopped parsley , for garnish
Instructions
- Bring chicken broth to a boil in a large pot. Add the rice, cover, reduce heat to medium-low and simmer. When the rice has about 5 minutes left to cook, add broccoli on top. Cover and let cook for the remaining 5 minutes.
- Meanwhile, heat the olive oil in a large skillet over medium-high heat and add chicken. Season with 1/2 teaspoon salt, 1/4 teaspoon pepper and 1/2 teaspoon garlic powder. Saute until chicken is no longer pink outside, about 5 minutes. Remove chicken from pan and set aside.
- Heat 3 tablespoons of butter in a large skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, for 3-4 minutes, until tender. Add the onion and bell pepper, and saute for 3 minutes, then add the garlic and continue to saute for another minute. Reduce heat to medium. In a small bowl, whisk the cornstarch with 1/2 cup of milk, making sure it dissolves completely.
- Pour this mixture into the skillet, then stir in the remaining milk. Cook, stirring constantly, until starts to thicken, 3-5 minutes. Remove from heat and stir in Greek yogurt, Dijon mustard, 1/4 teaspoon salt, 1/4 teaspoon pepper, Parmesan cheese and 1 cup grated cheddar cheese.
- Preheat oven to 375 degrees F. Lightly coat a large baking dish with cooking spray. Place the chicken and rice/broccoli mixture in a large mixing bowl. Pour in the prepared sauce and toss until thoroughly coated. Scoop mixture into a baking dish. In a small bowl, mix together the panko breadcrumbs, 2 tablespoons melted butter and remaining 1/2 cup grated cheddar cheese. Spread the mixture on top of casserole.
- Cover with the foil and bake for 15 minutes. Remove the foil and continue baking for 10-15 minutes, or until golden brown on top and casserole is bubbling around edges. Let sit a few minutes before serving. Sprinkle with chopped parsley, if desired.
Video
Nutrition
Serving: 1serving | Calories: 578kcal | Carbohydrates: 57.6g | Protein: 32.9g | Fat: 24.1g | Cholesterol: 95mg | Sodium: 719.5mg | Sugar: 6.8g