Heart-Healthy Classic Chicken and Rice Casserole

Experience the comforting flavors of our Heart-Healthy Classic Chicken and Rice Casserole, a wholesome twist on a beloved family favorite. Packed with lean, protein-rich chicken breast, nutrient-dense brown rice, and vibrant vegetables like broccoli and carrots, this casserole is both nutritious and satisfying. A creamy base made with low-sodium chicken broth, low-fat milk, and whole wheat flour creates a luscious yet guilt-free texture, while a touch of parsley and black pepper enhances the natural flavors. Perfect for busy weeknights, this easy-to-make dish requires minimal prep and bakes to perfection with a golden, crispy top. Serve it as a complete, heart-healthy meal that’s guaranteed to please the entire family while supporting a balanced diet.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 pound chicken breasts, skinless and boneless
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• 2 cups broccoli florets
• 1 cup carrot, peeled and sliced
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 cup low-fat milk
• 2 tablespoons whole wheat flour
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt, optional

Directions

Step 1

Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius).

Step 2

In a medium saucepan, bring 2 cups of low-sodium chicken broth to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 30 minutes until the rice is tender and most of the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.

Step 3

While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic and sauté until they're soft and fragrant, about 3 minutes.

Step 4

Cut the chicken breasts into 1-inch cubes. Add them to the skillet with the onions and garlic. Cook, stirring occasionally, until the chicken is no longer pink, about 5-7 minutes.

Step 5

Add the broccoli florets and sliced carrots to the skillet. Sauté everything together for another 3-4 minutes or until the vegetables just begin to soften.

Step 6

Sprinkle 2 tablespoons of whole wheat flour over the chicken and vegetables in the skillet, stirring constantly to evenly coat.

Step 7

Slowly add 1 cup of low-fat milk, continuing to stir to combine. Cook the mixture until it thickens slightly, about 2-3 minutes.

Step 8

Stir in the cooked brown rice, chopped fresh parsley, black pepper, and salt if desired. Mix until well combined.

Step 9

Transfer the mixture to a 9x13 inch baking dish, spreading it out evenly.

Step 10

Cover the baking dish with aluminum foil and bake in the preheated oven for 15 minutes.

Step 11

Remove the foil and bake for an additional 10 minutes, until the top is golden and slightly crispy.

Step 12

Allow the casserole to rest for a few minutes before serving. Garnish with a bit more parsley if desired and enjoy!

Nutrition Facts

Serving size	(1954.8g)

Amount per serving	% Daily Value*
Calories	1499.7

Total Fat 39.0g	0%
Saturated Fat 10.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 404.8mg	0%
Sodium 1388.1mg	0%
Total Carbohydrate 115.9g	0%
Dietary Fiber 19.2g	0%
Total Sugars 32.4g
Protein 170.6g	0%

Vitamin D 105.3IU	0%
Calcium 598.6mg	0%
Iron 9.4mg	0%
Potassium 2357.3mg	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: 23.4%

Protein: 45.6%

Carbs: 31.0%