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Healthy Chicken Rice Casserole

Healthy Chicken Rice Casserole: Comfort Food Made Easy

Healthy Chicken Rice Casserole is a nutritious and satisfying dish perfect for busy weeknights.
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Prep Time 15 minutes
Cook Time 45 minutes
Resting Time 5 minutes
Total Time 1 hour 5 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 cups Cooked Brown Rice Feel free to substitute with quinoa for a gluten-free option.
  • 1 lb Boneless, Skinless Chicken Breasts Turkey or tofu can work as substitutes.
For the Veggies
  • 2 cups Broccoli Florets Consider kale as an alternative.
  • 1 cup Diced Carrots You can swap with frozen peas if in a hurry.
For the Sauce
  • 1 cup Low-Sodium Chicken Broth Replace with vegetable broth for vegetarian twist.
  • 1/2 cup Greek Yogurt Use sour cream or dairy-free yogurt as an alternative.
  • 1 teaspoon Garlic Powder Fresh minced garlic can elevate the dish.
  • 1 teaspoon Onion Powder Diced fresh onions work great as well.
  • 1 teaspoon Dried Thyme Oregano is a nice substitute.
  • 1 teaspoon Salt
  • 1 teaspoon Pepper Adjust to personal preference.
Optional Add-ons
  • 1 cup Shredded Low-Fat Cheese Omit or replace with plant-based cheese for a lighter option.

Equipment

  • 9x13-inch Baking Dish
  • Mixing Bowl
  • spatula
  • Whisk

Method
 

Cooking Instructions
  1. Preheat the oven to 375°F (190°C) and grease a 9x13-inch baking dish.
  2. In a large mixing bowl, combine the cooked brown rice, diced chicken, broccoli, and carrots, folding gently until mixed.
  3. In a separate bowl, whisk together the chicken broth, Greek yogurt, garlic powder, onion powder, thyme, salt, and pepper until creamy.
  4. Pour the sauce over the chicken and rice mixture and stir gently to coat evenly.
  5. Transfer the mixture into the greased baking dish, spreading evenly. If using cheese, sprinkle it over the top.
  6. Cover with aluminum foil and bake for 25 minutes, then remove the foil and bake for another 15-20 minutes until chicken is cooked through.
  7. Let it rest for about 5 minutes before serving.

Nutrition

Serving: 1sliceCalories: 350kcalCarbohydrates: 40gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 80mgSodium: 300mgPotassium: 600mgFiber: 5gSugar: 3gVitamin A: 300IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

This dish is perfect for meal prep and can be stored in the fridge for up to 4 days or frozen for up to 3 months.

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