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!
Cuisine Cheese, Chicken, Rice, Vegetables
Prep Time 40minutes
Cook Time 15minutes
Total Time 55minutes
1 1/2cups brown rice uncooked; rinsed and drained
1 3/4cupswater(for Instant Pot; see Notes)
ONION CREAM SAUCE:
2largeyellow onionssliced thin
2large garlic cloveschopped
good dashred pepper flakes
1Tbsp Dijon mustard
1-2cups cooked chickenchopped
1-2 cups cheese of your choice (I like using a white cheddar with some parmesan)
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:
Next, start the cream sauce.
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.
Cover the pan or pot and cook on medium low for 20 minutes until onions are very soft.
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.
Blend until smooth and creamy.
While the onions are simmering, preheat the oven to 375 degrees.
Toss the broccoli with the olive oil and some sea salt.
Spread the broccoli onto a parchment paper-lined baking sheet in an even layer.
Bake for 15-20 minutes or until the edges begin to brown.
ASSEMBLING THE CASSEROLE:
Keep the oven at 375 degrees once removing the broccoli.
In a 9 x 13 inch baking dish, layer in the cooked rice.
Add in your cooked and chopped chicken, the roasted broccoli, and the cream sauce.
Give everything a good mix until all is well coated in the sauce.
Top with your favorite cheese (I use raw white cheddar with a handful of grated parmesan).
Bake for 13-15 minutes or until it is bubbly and lightly golden.
Nutrition facts based on using 1 1/2 cups of cooked chicken and 1 1/2 cup of cheddar cheese. WW SmartPoints: 9