Healthy Chicken and Rice Casserole
Healthy chicken and rice casserole recipe with just 10 simple ingredients, with no canned soup in sight and made in one pot.
Servings: 8 servings
Calories: 378kcal
Ingredients
- 1 pound raw boneless skinless chicken breasts or chicken thighs cubed
- 2 tablespoons oil for frying
- 2 teaspoons garlic powder
- 2 teaspoons dried oregano or Italian seasoning (I recommend)
- 1 teaspoon salt
- Ground black pepper to taste
- 2 cups long grain, basmati or jasmine brown rice rinsed and drained
- 4 1/2 cups chicken or vegetable broth low sodium
- 8 cups fresh broccoli florets chopped (8 cups)
- 1 cup plain yogurt fat 2%+
- 1/4 cup green onion finely chopped
- 1 cup marble or cheddar cheese shredded
Instructions
- Preheat oven to 400 degrees F. Preheat large dutch oven on medium-high heat and swirl oil to coat.
- Add raw chicken, garlic powder, oregano, salt, pepper and cook for 5 minutes, stirring occasionally.
- Add rice and broth, stir and bring to a boil. Lay broccoli on top and do not stir, cover and bake in the oven for 40 minutes. You can also add broccoli after baking for a crunchy broccoli.
- Remove from the oven, add yogurt and green onion, stir. Sprinkle cheese on top, cover and let stand for 5 minutes until cheese has melted. Serve hot.
Notes
- Store: Refrigerate in an airtight container for up to 3 days.
- Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw in a fridge overnight. Reheat in a microwave or in the oven at 375 F for 10 minutes.
- Type of brown rice: Brown jasmine or basmati rice grains stay separated once cooked. Long grain brown rice is just as good taste wise. Short grain rice will yield in more mushy casserole but still delicious.
- Dutch oven: Cooks food evenly and I highly recommend to use it to make this recipe.
Nutrition
Calories: 378kcal | Carbohydrates: 45g | Protein: 23g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 55mg | Sodium: 491mg | Fiber: 4g | Sugar: 3g