Heart-Healthy Cheesy Chicken and Broccoli Casserole

Indulge in the comforting flavors of a classic casserole with a heart-healthy twist! This Cheesy Chicken and Broccoli Casserole is packed with wholesome ingredients like lean boneless chicken breasts, nutrient-rich broccoli florets, fiber-filled brown rice, and a rich, creamy sauce made with low-fat milk and shredded cheddar cheese. By using low-sodium chicken broth and olive oil, this dish is as kind to your heart as it is delicious. Perfectly seasoned with garlic, onion, black pepper, and oregano, this cheesy bake is a family-friendly meal that’s both satisfying and nutritious. Ready in just about an hour, it’s an easy weeknight dinner or meal prep option that serves six generously and delivers a guilt-free dose of cozy comfort!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 pound boneless, skinless chicken breasts
• 4 cups broccoli florets
• 2 cups brown rice
• 2 cups low-sodium chicken broth
• 1 cup low-fat milk
• 1 cup low-fat shredded cheddar cheese
• 3 tablespoons whole wheat flour
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 medium onion, finely chopped
• 0.5 teaspoon black pepper
• 1 teaspoon oregano

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cook the brown rice according to the package instructions using the low-sodium chicken broth in place of water for added flavor. Set aside when done.

Step 3

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken breasts and cook for 6-8 minutes on each side, until cooked through and no longer pink inside. Remove from the skillet and let rest before cutting into bite-sized pieces.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Sauté the minced garlic and chopped onion for 2-3 minutes until the onion becomes translucent.

Step 5

Add the whole wheat flour to the skillet and stir continuously for about 1 minute.

Step 6

Gradually pour in the low-fat milk, stirring constantly to prevent lumps. Allow the mixture to simmer until it thickens into a creamy sauce, about 3-5 minutes.

Step 7

Stir in the shredded cheddar cheese, black pepper, and oregano. Mix until the cheese has melted and the sauce is smooth.

Step 8

In a large mixing bowl, combine the cooked brown rice, chicken pieces, sauce, and broccoli florets. Mix until all ingredients are evenly distributed and coated with the cheesy sauce.

Step 9

Transfer the mixture into a 9x13-inch baking dish, spreading it evenly.

Step 10

Bake in the preheated oven for 20-25 minutes, until the casserole is bubbly and the top is lightly golden.

Step 11

Remove from the oven and let cool for a few minutes before serving. Enjoy your heart-healthy cheesy chicken and broccoli casserole!

Nutrition Facts

Serving size	(2218.2g)

Amount per serving	% Daily Value*
Calories	2136.3

Total Fat 64.5g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 444.8mg	0%
Sodium 2328.5mg	0%
Total Carbohydrate 156.1g	0%
Dietary Fiber 21.4g	0%
Total Sugars 23.8g
Protein 216.7g	0%

Vitamin D 105.3IU	0%
Calcium 1426.1mg	0%
Iron 11.3mg	0%
Potassium 1756.3mg	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: 28.0%

Protein: 41.8%

Carbs: 30.1%