Soy-Free Chicken and Broccoli Casserole

Discover a hearty and wholesome dinner idea with this Soy-Free Chicken and Broccoli Casserole, a creamy comfort food classic that skips the soy but doesn’t skimp on flavor! Featuring tender chicken breast, crisp-tender broccoli, fluffy white rice, and a velvety homemade cheese sauce, this casserole is topped with a golden-crispy panko and Parmesan crust for the ultimate satisfying crunch. Perfect for busy weeknights, it boasts a simple yet rich from-scratch sauce made with chicken broth, milk, and sharp cheddar cheese, ensuring both freshness and indulgence. Ready in just under an hour and designed to serve six, this one-dish meal delivers on convenience and nutrient-packed goodness. Add a sprinkle of fresh parsley for a pop of brightness, and enjoy a soy-free dinner that’s sure to become a family favorite!

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1.5 pounds chicken breast
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder
• 4 cups broccoli florets
• 3 tablespoons butter
• 3 tablespoons all-purpose flour
• 2 cups chicken broth
• 1.5 cups milk
• 2 cups shredded cheddar cheese
• 3 cups cooked white rice
• 1 cup panko breadcrumbs
• 0.5 cup grated Parmesan cheese
• 2 tablespoons parsley, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a large skillet over medium-high heat, heat 2 tablespoons of olive oil.

Step 3

Season the chicken breasts with salt, pepper, and garlic powder on both sides.

Step 4

Add the chicken breasts to the skillet and cook for about 5-7 minutes on each side, or until fully cooked and golden brown.

Step 5

Remove the chicken from the skillet and set aside to cool slightly, then cut into bite-sized pieces.

Step 6

While the chicken is cooking, steam the broccoli florets until they are crisp-tender, about 5 minutes, and set aside.

Step 7

In the same skillet, melt 3 tablespoons of butter over medium heat. Add the flour and whisk constantly for 1 minute.

Step 8

Gradually whisk in the chicken broth and milk, and cook until the sauce has thickened, about 5 minutes.

Step 9

Stir in the cheddar cheese until melted and combined, then remove the skillet from heat.

Step 10

In a large mixing bowl, combine the cooked chicken, broccoli florets, cooked rice, and the cheese sauce.

Step 11

Pour the mixture into a greased 9x13-inch baking dish and spread evenly.

Step 12

In a small bowl, combine the panko breadcrumbs and grated Parmesan cheese.

Step 13

Sprinkle the breadcrumb mixture over the top of the casserole.

Step 14

Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and the casserole is bubbly.

Step 15

Remove from the oven and let cool for a few minutes before serving.

Step 16

Garnish with chopped parsley before serving for added freshness.

Nutrition Facts

Serving size	(2804.2g)

Amount per serving	% Daily Value*
Calories	3822.9

Total Fat 182.7g	0%
Saturated Fat 90.7g	0%
Polyunsaturated Fat 7.7g
Cholesterol 998.9mg	0%
Sodium 9840.6mg	0%
Total Carbohydrate 240.5g	0%
Dietary Fiber 13.8g	0%
Total Sugars 27.5g
Protein 318.1g	0%

Vitamin D 167.8IU	0%
Calcium 2913.9mg	0%
Iron 17.5mg	0%
Potassium 3213.9mg	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: 42.4%

Protein: 32.8%

Carbs: 24.8%