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  • Writer's pictureJenn Clayton

Chicken Broccoli Rice Casserole

Cheesy chicken broccoli rice casserole packed with veggies and protein!!


Super simple to make and makes a great meal prep- amazing leftovers!! A must make!!

Full recipe in video below

RECIPE:

  • 1 3/4 cups broth

  • 2 cups instant rice

  • 1 pound broccoli florets chopped into bite-sized pieces

  • 1 teaspoon oil

  • 1 pound boneless skinless chicken breasts chopped into bite-size pieces

  • 1 tsp salt

  • 3/4 teaspoon garlic powderdivided

  • 1/2 teaspoonn pepper divided

  • 2 tablespoons 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)

  • 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.

6 Servings:

264 calories

7g fat

17g carbs

30g protein


Recipe inspiration from wellplated.com






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