High Protein Chicken and Broccoli Casserole
Packed with lean protein, wholesome ingredients, and bold flavors, this High Protein Chicken and Broccoli Casserole is a nutritious one-dish wonder that's perfect for a satisfying dinner or meal prep. Featuring tender, seasoned chicken breast, vibrant broccoli florets, fluffy brown rice, and a creamy sauce made from low-fat cottage cheese, Greek yogurt, and Parmesan, this casserole is indulgent yet health-conscious. Topped with melty cheddar cheese and a sprinkle of paprika, every bite is a savory comfort food experience. Ready in just an hour, this easy-to-make recipe is ideal for busy weeknights, providing six hearty servings that are as delicious as they are nutrient-rich. Whether you're aiming to up your protein intake or simply looking for a flavorful family meal, this casserole is sure to deliver.
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Ingredients
- 2 pounds boneless skinless chicken breasts
- 4 cups broccoli florets
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1.5 cups low-fat cottage cheese
- 0.75 cups plain Greek yogurt
- 0.5 cups Parmesan cheese, grated
- 3 cups brown rice, cooked
- 1 cup chicken broth
- 1 cup shredded cheddar cheese
- 0.5 teaspoon paprika
Directions
Step 1
Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius).
Step 2
Bring a pot of water to boil, add the broccoli florets, and blanch them for 2-3 minutes until bright green and slightly tender. Drain and set aside.
Step 3
In a large skillet, heat the olive oil over medium heat. Season the chicken breasts with salt, black pepper, garlic powder, and onion powder. Cook the chicken for 6-7 minutes on each side until browned and cooked through. Remove from the skillet and let rest before cutting into 1-inch pieces.
Step 4
In a large mixing bowl, combine the low-fat cottage cheese, Greek yogurt, Parmesan cheese, and chicken broth. Mix until smooth.
Step 5
Add the cooked brown rice, cooked chicken, and blanched broccoli to the bowl with the cheese mixture. Stir until everything is well combined.
Step 6
Pour the mixture into a lightly greased 9x13-inch baking dish. Top the casserole with shredded cheddar cheese and sprinkle with paprika.
Step 7
Bake in the preheated oven for 25-30 minutes, or until the cheese is bubbly and golden brown.
Step 8
Remove from the oven and let the casserole cool for a few minutes before serving. Enjoy your high-protein chicken and broccoli casserole!
Nutrition Facts
| Serving size | (2813.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3607.1 |
| Total Fat 126.1g | 0% |
| Saturated Fat 53.7g | 0% |
| Polyunsaturated Fat 5.2g | |
| Cholesterol 991.2mg | 0% |
| Sodium 7429.4mg | 0% |
| Total Carbohydrate 198.0g | 0% |
| Dietary Fiber 19.4g | 0% |
| Total Sugars 26.8g | |
| Protein 414.2g | 0% |
| Vitamin D 45.4IU | 0% |
| Calcium 2137.5mg | 0% |
| Iron 16.6mg | 0% |
| Potassium 3784.9mg | 0% |
Source of Calories