Healthy Cheesy Chicken Broccoli Rice Casserole

This cheesy chicken broccoli rice casserole recipe is a healthy version of the classic with NO cream of anything soup. Comfort food you can feel good about!

Author: thelawstudentswife.com

Prep Time: 30 minutes

Cook Time: 25 minutes

Total Time: 1 hour, 5 minutes

Yield: 1 2-quart casserole

Serving Size: Serves 6

Ingredients

•1 3/4 cups low sodium chicken broth

•2 cups instant brown rice

•1 pound broccoli florets, chopped into bite-sized pieces

•1 teaspoon extra virgin olive oil

•1 pound boneless, skinless chicken breasts, chopped into bite-sized pieces

•3/4 teaspoon kosher salt, divided

•3/4 teaspoon garlic powder, divided

•1/2 teaspoon black pepper, divided

•2 tablespoons flour

•2 cups milk, divided (I used skim)

•3 tablespoons Dijon mustard

•1/3 cup non-fat plain Greek yogurt

•1 1/2 cups reduced-fat shredded cheddar cheese, divided (about 6 ounces)

Directions

►Place rack in center of oven and preheat oven to 375 degrees F. Lightly coat a 9-inch square, deep baking dish or a 2-quart casserole dish with cooking spray.

►Bring chicken broth to a boil in a large pot, then add rice. Return to boil, add broccoli to the top of the pot, then cover, reduce heat to low, and let cook 5 minutes. Remove from heat and let sit, covered, for an additional 5 minutes.

►Meanwhile, heat extra virgin olive oil in Dutch oven or large deep pot over medium-high heat. 

►Add chicken, season with 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate and set aside. Being careful not to burn yourself, wipe the pot clean with a paper towel.

►Reduce heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk. Pour the mixture into the pot, then add remaining 11/2 cups milk. Cook mixture, stirring constantly until thickened, 7-10 minutes. Remove skillet from heat and whisk in Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. 

►Once combined, stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.

►Add the rice and broccoli mixture and the reserved chicken to with cheese sauce, stirring gently to coat. Spoon the mixture the prepared dish and top with remaining 1/2 cup cheese. 

►Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.

Notes

This dish is easily customizable to your tastes and the season. Feel free to swap the rice for prepared farro, quinoa, or another whole grain (adjust the quantity and cooking time accordingly), the chicken for white beans, or the broccoli for any sautéed vegetable of your choice. The entire dish can be prepared up to the point of baking two days in advance. Let dish stand at room temperature for 30 minutes, then bake as directed.