Post by Loupy on Feb 7, 2018 16:11:28 GMT -7
Chicken Broccoli Rice Casserole | Easy, Cheesy, and Healthy
From: Erin @ www.wellplated.com/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!
Prep time: 30min
cook time: 25 min
Total time: 1 hr, 5 min
Serves: 6
Ingredients:
1 3/4 cups low-sodium chicken stock
2 cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ)
1 pound broccoli florets, chopped into bite-sized pieces
1 teaspoon extra-virgin olive oil
1 pound boneless, skinless chicken breasts, chopped into bite-size pieces
3/4 teaspoon kosher salt, divided
3/4 teaspoon garlic powder, divided
1/2 teaspoon black pepper, divided
2 tablespoons all-purpose flour
2 cups milk, divided (I used skim)
3 tablespoons Dijon mustard
1/3 cup nonfat plain Greek yogurt
1 1/2 cups reduced-fat shredded cheddar cheese, divided (about 6 ounces)
Directions:
Place a rack in center of oven and preheat oven to 375 degrees F.
Lightly grease a deep 9-inch-square baking dish or a 3-quart casserole dish.
Bring the chicken stock to a boil in a large pot, then add the rice.
Return to a boil, add the broccoli to the top of the rice (no need to stir it together), then cover, reduce the heat to low, and let cook 5 minutes.
Remove the pot from heat and let sit, covered, for an additional 5 minutes.
Most of the rice liquid should be absorbed.
Meanwhile, heat the olive oil in a Dutch oven or other large deep pot over medium-high.
Add the chicken, 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.
Being careful not to burn yourself, wipe the pot clean with a paper towel.
Reduce the 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 the remaining 1 1/2 cups milk.
Cook, stirring constantly until thickened, 7 to 10 minutes.
Remove from the heat and whisk in the Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper.
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 the cheese sauce, stirring gently to coat.
Spoon the mixture into the prepared dish and top with the remaining 1/2 cup cheese.
Bake 25 minutes until hot and bubbly.
Let stand 10 minutes, then serve.
Cooks 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 2 days in advance and refrigerated, tightly covered.
Let the dish stand at room temperature for 30 minutes before baking as directed.
To freeze: transfer the filling to a freezer-safe dish, then cover tightly and freeze for up to 2 months. Let thaw overnight in the refrigerator, then bake directly from the refrigerator (you will need to add on to the baking time by 10 minutes or so), or let the dish come to room temperature prior to baking, then bake as directed.
Nutritional Information:
Calories: 398
Total Fat: 10 g
Sat Fat: 3 g
Cholesterol: 63 mg
Sodium: 743 mg
Carbs: 47 g
Fiber: 7 g
Sugar: 8 g
Protein: 35 g
From: Erin @ www.wellplated.com/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!
Prep time: 30min
cook time: 25 min
Total time: 1 hr, 5 min
Serves: 6
Ingredients:
1 3/4 cups low-sodium chicken stock
2 cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ)
1 pound broccoli florets, chopped into bite-sized pieces
1 teaspoon extra-virgin olive oil
1 pound boneless, skinless chicken breasts, chopped into bite-size pieces
3/4 teaspoon kosher salt, divided
3/4 teaspoon garlic powder, divided
1/2 teaspoon black pepper, divided
2 tablespoons all-purpose flour
2 cups milk, divided (I used skim)
3 tablespoons Dijon mustard
1/3 cup nonfat plain Greek yogurt
1 1/2 cups reduced-fat shredded cheddar cheese, divided (about 6 ounces)
Directions:
Place a rack in center of oven and preheat oven to 375 degrees F.
Lightly grease a deep 9-inch-square baking dish or a 3-quart casserole dish.
Bring the chicken stock to a boil in a large pot, then add the rice.
Return to a boil, add the broccoli to the top of the rice (no need to stir it together), then cover, reduce the heat to low, and let cook 5 minutes.
Remove the pot from heat and let sit, covered, for an additional 5 minutes.
Most of the rice liquid should be absorbed.
Meanwhile, heat the olive oil in a Dutch oven or other large deep pot over medium-high.
Add the chicken, 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.
Being careful not to burn yourself, wipe the pot clean with a paper towel.
Reduce the 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 the remaining 1 1/2 cups milk.
Cook, stirring constantly until thickened, 7 to 10 minutes.
Remove from the heat and whisk in the Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper.
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 the cheese sauce, stirring gently to coat.
Spoon the mixture into the prepared dish and top with the remaining 1/2 cup cheese.
Bake 25 minutes until hot and bubbly.
Let stand 10 minutes, then serve.
Cooks 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 2 days in advance and refrigerated, tightly covered.
Let the dish stand at room temperature for 30 minutes before baking as directed.
To freeze: transfer the filling to a freezer-safe dish, then cover tightly and freeze for up to 2 months. Let thaw overnight in the refrigerator, then bake directly from the refrigerator (you will need to add on to the baking time by 10 minutes or so), or let the dish come to room temperature prior to baking, then bake as directed.
Nutritional Information:
Calories: 398
Total Fat: 10 g
Sat Fat: 3 g
Cholesterol: 63 mg
Sodium: 743 mg
Carbs: 47 g
Fiber: 7 g
Sugar: 8 g
Protein: 35 g
