Low Fat Chicken and Broccoli Casserole
Wholesome, hearty, and guilt-free, this Low Fat Chicken and Broccoli Casserole is the ultimate comfort food makeover. Packed with tender chicken breast, vibrant broccoli florets, and nutritious brown rice, this recipe combines reduced-fat cream of chicken soup with a flavorful blend of garlic, onion powder, and a hint of Parmesan for a creamy, indulgent sauce without the calorie overload. Perfectly baked to golden perfection in just under an hour, this casserole is a deliciously healthy dinner option for the whole family. With its well-balanced ingredients and ease of preparation, this one-dish wonder is ideal for busy weeknights or meal-prep sessions.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 1 pound boneless skinless chicken breasts
- 3 cups broccoli florets
- 2 cups cooked brown rice
- 1 can (10.5 oz) reduced-fat cream of chicken soup
- 1 cup low-fat milk
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- 0.5 teaspoon salt
- 0.5 cup grated Parmesan cheese
- 1 as needed non-stick cooking spray
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
Lightly coat a 9x13-inch baking dish with non-stick cooking spray.
Step 3
Bring a pot of water to a boil and blanch the broccoli florets for 3 minutes. Drain and set aside.
Step 4
Cut the chicken breasts into 1-inch cubes.
Step 5
In a large mixing bowl, combine the reduced-fat cream of chicken soup, low-fat milk, onion powder, garlic powder, black pepper, and salt. Mix until smooth.
Step 6
Add the chicken cubes, cooked brown rice, and blanched broccoli to the soup mixture. Stir until the ingredients are evenly coated with the sauce.
Step 7
Transfer the mixture into the prepared baking dish and spread it out evenly.
Step 8
Sprinkle the Parmesan cheese evenly over the top of the casserole.
Step 9
Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes.
Step 10
Remove the foil and bake for an additional 10 minutes, or until the casserole is bubbly and the cheese is lightly golden.
Step 11
Allow the casserole to cool for a few minutes before serving. Enjoy your low-fat chicken and broccoli casserole warm.
Nutrition Facts
| Serving size | (1705.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1738.7 |
| Total Fat 42.2g | 0% |
| Saturated Fat 18.4g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 456.7mg | 0% |
| Sodium 4224.1mg | 0% |
| Total Carbohydrate 146.4g | 0% |
| Dietary Fiber 15.2g | 0% |
| Total Sugars 17.6g | |
| Protein 193.0g | 0% |
| Vitamin D 123.5IU | 0% |
| Calcium 978.0mg | 0% |
| Iron 10.0mg | 0% |
| Potassium 1752.9mg | 0% |
Source of Calories