High Protein Classic Chicken and Rice Casserole

Transform your weeknight dinner routine with this High Protein Classic Chicken and Rice Casserole, a wholesome and hearty dish that brings comfort food to a whole new level of nutrition. Packed with tender, juicy chicken breasts, fiber-rich brown rice, and a medley of broccoli and mushrooms, this casserole is as nourishing as it is delicious. Low-sodium chicken broth and low-fat milk add creaminess without the guilt, while a sprinkle of low-fat mozzarella cheese delivers the perfect golden topping. Seasoned with garlic, onions, and a touch of black pepper, this casserole is baked to perfection in under 20 minutes of hands-on prep time. Ideal for meal preppers, athletes, or anyone seeking a high-protein, low-fat meal, this dish serves up six satisfying portions that are as good for your health as they are for your taste buds.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 4 pieces boneless skinless chicken breasts
• 1.5 cups brown rice
• 3 cups low-sodium chicken broth
• 1 cup low-fat milk
• 1 cup sliced mushrooms
• 1 cup chopped onion
• 1.5 cups chopped broccoli florets
• 1 cup low-fat shredded mozzarella cheese
• 3 cloves minced garlic
• 0.5 teaspoon pure ground black pepper
• 0.5 teaspoon sea salt
• 2 tablespoons olive oil

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse the brown rice under cold water and drain well.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent, about 5 minutes.

Step 4

Add the sliced mushrooms to the skillet and cook until they begin to soften, about 3 minutes.

Step 5

Stir in the chopped broccoli florets, cooking for an additional 2 minutes, then remove from heat.

Step 6

Lightly season the chicken breasts with sea salt and ground black pepper.

Step 7

In a large mixing bowl, combine the sautéed vegetables, rinsed rice, low-sodium chicken broth, and low-fat milk. Mix well.

Step 8

Transfer the mixture into a 9x13 inch (23x33 cm) casserole dish. Place the seasoned chicken breasts on top of the rice and vegetable mixture.

Step 9

Cover the casserole dish tightly with aluminum foil and bake in the preheated oven for 50 minutes.

Step 10

Remove the aluminum foil and sprinkle the low-fat shredded mozzarella cheese evenly over the top of the casserole.

Step 11

Return the dish to the oven, uncovered, and bake for an additional 10 minutes or until the cheese is melted and bubbly.

Step 12

Allow the casserole to rest for 5 minutes before slicing and serving.

Nutrition Facts

Serving size	(2592.6g)

Amount per serving	% Daily Value*
Calories	2635.7

Total Fat 101.5g	0%
Saturated Fat 40.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 739.0mg	0%
Sodium 3798.1mg	0%
Total Carbohydrate 120.3g	0%
Dietary Fiber 12.6g	0%
Total Sugars 33.8g
Protein 313.7g	0%

Vitamin D 135.6IU	0%
Calcium 2224.4mg	0%
Iron 11.1mg	0%
Potassium 2999.5mg	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: 34.5%

Protein: 47.4%

Carbs: 18.2%