Broccoli Chicken Rice Casserole Low Fat

This low-fat Broccoli Chicken Rice Casserole is the perfect wholesome dinner for busy weeknights, packed with hearty, nutritious ingredients and comforting flavors. Made with tender bites of chicken breast, fiber-rich brown rice cooked in flavorful chicken broth, vibrant steamed broccoli, and a creamy blend of non-fat Greek yogurt and low-fat cheddar cheese, this casserole offers a guilt-free indulgence. A touch of paprika and garlic adds a savory kick, while an optional whole wheat breadcrumb topping provides a satisfying crunch. With just 15 minutes of prep and a quick bake time, this healthy casserole is not only easy to make but also ideal for meal prepping!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 pieces boneless, skinless chicken breast
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 3 cups broccoli florets
• 1 cup non-fat Greek yogurt
• 1 cup low-fat shredded cheddar cheese
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon paprika
• 0.25 cup whole wheat breadcrumbs (optional)
• 1 as needed non-stick cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch casserole dish with non-stick cooking spray.

Step 2

Cook the brown rice according to package instructions, using the chicken broth as the cooking liquid to add flavor. This typically takes about 30-35 minutes. Set aside when done.

Step 3

In the meantime, cut the chicken breasts into bite-sized pieces. Season with a pinch of salt, black pepper, and paprika.

Step 4

Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and sauté for 3-4 minutes until softened.

Step 5

Add the garlic and chicken pieces to the skillet. Cook for about 6-8 minutes or until the chicken is no longer pink. Remove from heat.

Step 6

Steam or blanch the broccoli florets for about 2-3 minutes until they are tender but still bright green. Drain and set aside.

Step 7

In a large mixing bowl, combine the cooked rice, chicken and onion mixture, steamed broccoli, non-fat Greek yogurt, and half of the shredded cheddar cheese. Mix well.

Step 8

Transfer the mixture into the prepared casserole dish, spreading it out evenly.

Step 9

Sprinkle the remaining cheddar cheese evenly over the top. If using breadcrumbs, sprinkle them over the cheese for a crispy topping.

Step 10

Bake in the preheated oven for 15-20 minutes or until the cheese is melted and bubbly.

Step 11

Remove from the oven and let the casserole rest for 5 minutes before serving.

Step 12

Serve warm and enjoy your healthy, low-fat Broccoli Chicken Rice Casserole!

Nutrition Facts

Serving size	(1802.1g)

Amount per serving	% Daily Value*
Calories	1631.8

Total Fat 40.7g	0%
Saturated Fat 12.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 342.7mg	0%
Sodium 3555.7mg	0%
Total Carbohydrate 105.6g	0%
Dietary Fiber 15.5g	0%
Total Sugars 20.7g
Protein 192.0g	0%

Vitamin D 17.4IU	0%
Calcium 1255.2mg	0%
Iron 8.5mg	0%
Potassium 1677.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.5%

Protein: 49.3%

Carbs: 27.1%