Healthy Cheesy Chicken Broccoli Rice Casserole
Chicken Broccoli Rice Casserole | Easy, Cheesy, and Healthy
Healthy Cheesy Chicken Broccoli Rice Casserole 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: 408 % Daily Value *
    • Total Fat: 16 g 25.19%
    • Saturated Fat: 8 g 39.22%
    • Trans Fat: 0 g %
    • Cholesterol: 70 mg 23.46%
    • Sodium: 682 mg 28.43%
    • Calcium: 324 mg 32.42%
    • Potassium: 253 mg 7.24%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.44%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 37 g %
    • Dietary Fiber: 1 g 3.27%
    • Sugar: 5 g
    • Protein: 25 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 10.43%
    • Vitamin C 0.01%
    • Vitamin D 12.58%
    • * 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 - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total1 oz-eq

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