Chicken Broccoli Rice Casserole | Easy, Cheesy, and Healthy
Chicken Broccoli Rice Casserole | Easy, Cheesy, and Healthy
  • prep: 30 min
  • cook: 25 min
  • total: 55 min
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  • servings:
  • 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

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