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Healthy chicken broccoli rice casserole

Healthy Chicken, Broccoli, and Brown Rice Casserole

This healthier Chicken, Broccoli, and Brown Rice Casserole is made with a vegetable-based 'cream' sauce and makes a delicious dinner option!

Course Entree
Cuisine Cheese, Chicken, Rice, Vegetables
Prep Time 40 minutes
Cook Time 15 minutes
Total Time 55 minutes
Servings 9 servings
Calories 291 kcal

Ingredients

RICE BLEND:

  • 1 1/2 cups brown rice uncooked; rinsed and drained
  • 1 3/4 cups water (for Instant Pot; see Notes)

ONION CREAM SAUCE:

  • 1 cup water
  • 2 large yellow onions sliced thin
  • 2 large garlic cloves chopped
  • good dash red pepper flakes
  • 1 bay leaf
  • 1/2 tsp sea salt
  • 1 Tbsp olive oil
  • 1 Tbsp Dijon mustard

ROASTED BROCCOLI:

  • 2 Tbsp olive oil
  • 12 ounces broccoli
  • sea salt

CASSEROLE:

  • 1-2 cups cooked chicken chopped
  • 1-2 cups cheese of your choice (I like using a white cheddar with some parmesan)

Instructions

RICE:

  1. Begin by getting your rice cooking! I use my Instant Pot, if you don't have one, follow the instructions on your package. For the IP, add the rice and water to the pot and set it to cook for 22 minutes with a 10 minutes natural release.

ONION CREAM SAUCE:

  1. Next, start the cream sauce.

  2. Add the water, onions, garlic, red pepper flakes, and bay leaf to a deep pan or pot, bring to a boil, and lower to a simmer.

  3. Cover the pan or pot and cook on medium low for 20 minutes until onions are very soft.

  4. When it has finished cooking, remove the bay leaf and add the mix to a powerful blender along with the olive oil, salt, and Dijon.

  5. Blend until smooth and creamy.

ROASTED BROCCOLI:

  1. While the onions are simmering, preheat the oven to 375 degrees.

  2. Toss the broccoli with the olive oil and some sea salt.

  3. Spread the broccoli onto a parchment paper-lined baking sheet in an even layer.

  4. Bake for 15-20 minutes or until the edges begin to brown.

ASSEMBLING THE CASSEROLE:

  1. Keep the oven at 375 degrees once removing the broccoli.

  2. In a 9 x 13 inch baking dish, layer in the cooked rice.

  3. Add in your cooked and chopped chicken, the roasted broccoli, and the cream sauce.

  4. Give everything a good mix until all is well coated in the sauce.

  5. Top with your favorite cheese (I use raw white cheddar with a handful of grated parmesan).

  6. Bake for 13-15 minutes or until it is bubbly and lightly golden.

Recipe Notes

Nutrition facts based on using 1 1/2 cups of cooked chicken and 1 1/2 cup of cheddar cheese. WW SmartPoints: 9

Nutrition Facts
Healthy Chicken, Broccoli, and Brown Rice Casserole
Amount Per Serving
Calories 291 Calories from Fat 114
% Daily Value*
Total Fat 12.7g 20%
Total Carbohydrates 29.6g 10%
Dietary Fiber 2.7g 11%
Sugars 1.8g
Protein 15.3g 31%
* Percent Daily Values are based on a 2000 calorie diet.