- prep: 30 min
- cook: 25 min
- total: 55 min
Summary
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!
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))
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 393 % Daily Value *
- Total Fat: 9 g 14.04%
- Saturated Fat: 4 g 17.69%
- Trans Fat: 0 g %
- Cholesterol: 77 mg 25.62%
- Sodium: 754 mg 31.4%
- Calcium: 404 mg 40.42%
- Potassium: 262 mg 7.5%
- Magnesium: 0 mg 0%
- Iron: 2 mg 12.6%
- Zinc: 0 mg 0%
- Total Carbohydrate: 42 g %
- Dietary Fiber: 3 g 10.39%
- Sugar: 5 g
- Protein: 32 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 12.7%
- Vitamin C 115.63%
- Vitamin D 8.52%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables1
- Exchange - Lean Meat4
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy1 c
- MyPlate - Protein Total2 oz-eq