Low Sodium Cheesy Comfort Casserole

Savor the ultimate comfort food with this Low Sodium Cheesy Comfort Casserole, perfect for those seeking a delicious yet heart-smart meal. Packed with tender bites of diced chicken, nutrient-rich broccoli florets, and fluffy brown rice, this casserole is all wrapped up in a velvety, homemade low-sodium cheddar cheese sauce. The golden breadcrumb topping adds a satisfying crunch, while garlic and onion powder enhance the flavor without the need for extra salt. Ready in under an hour, this wholesome, family-friendly dish is easy to prepare and makes six generous servings. Ideal for weeknight dinners or meal prepping, it's a cozy, healthier take on a classic cheesy casserole that doesn’t skimp on flavor.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 3 tablespoons unsalted butter
• 3 tablespoons all-purpose flour
• 2 cups low sodium chicken broth
• 1 cup milk
• 2 cups shredded low-sodium cheddar cheese
• 0.5 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 cups diced cooked chicken breast
• 2 cups broccoli florets
• 3 cups cooked brown rice
• 0.5 cup plain breadcrumbs
• 1 tablespoon olive oil
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Heat the unsalted butter in a large saucepan over medium heat until melted.

Step 3

Stir in the flour and cook, stirring constantly, for about 1 minute until the mixture is golden and bubbly.

Step 4

Slowly whisk in the low sodium chicken broth and milk, continuing to whisk until the mixture is smooth.

Step 5

Bring the mixture to a simmer and cook for about 5 minutes or until it thickens, stirring frequently.

Step 6

Remove the pan from heat and stir in 1 1/2 cups of the shredded low-sodium cheddar cheese until melted.

Step 7

Season the cheese sauce with black pepper, garlic powder, and onion powder.

Step 8

In a large bowl, combine the diced cooked chicken, broccoli florets, cooked brown rice, and cheese sauce. Mix until everything is evenly coated.

Step 9

Transfer the mixture to a greased 9x13 inch baking dish.

Step 10

In a small bowl, combine the breadcrumbs with olive oil until the crumbs are lightly moistened.

Step 11

Sprinkle the remaining 1/2 cup of shredded cheddar cheese over the casserole, followed by the breadcrumbs.

Step 12

Bake in the preheated oven for 25-30 minutes or until the top is golden brown and the casserole is heated through.

Step 13

Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	(2342.3g)

Amount per serving	% Daily Value*
Calories	3355.7

Total Fat 153.3g	0%
Saturated Fat 81.2g	0%
Polyunsaturated Fat 3.6g
Cholesterol 778.7mg	0%
Sodium 3852.3mg	0%
Total Carbohydrate 244.5g	0%
Dietary Fiber 18.2g	0%
Total Sugars 20.9g
Protein 250.6g	0%

Vitamin D 155.4IU	0%
Calcium 2242.2mg	0%
Iron 16.7mg	0%
Potassium 2863.0mg	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: 41.1%

Protein: 29.8%

Carbs: 29.1%