Zucchini Chicken and Brown Rice Casserole

Cozy up with a hearty and wholesome Zucchini Chicken and Brown Rice Casserole, the perfect blend of comforting flavors and nutritious ingredients. This delightful one-dish meal combines tender shredded chicken, nutty brown rice, and sautéed zucchini with a creamy sauce made from sour cream, chicken broth, and a hint of Parmesan cheese. Topped with melty cheddar cheese and crispy buttery panko breadcrumbs, this casserole bakes to golden perfection in just 30 minutes. Packed with protein, fiber, and fresh veggies, it’s an excellent choice for busy weeknights or meal prepping. Each slice offers a harmonious balance of savory, cheesy, and crunchy textures, making it a satisfying crowd-pleaser for the whole family.

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 3 cups Cooked brown rice
• 2 pieces Boneless, skinless chicken breasts
• 2 medium-sized Zucchini
• 2 tablespoons Olive oil
• 3 cloves Garlic
• 1 small Onion
• 1 cup Chicken broth
• 1 cup Sour cream
• 1.5 cups Shredded cheddar cheese
• 0.5 cup Grated Parmesan cheese
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Dried thyme
• 0.5 cup Panko breadcrumbs
• 2 tablespoons Butter

Directions

Step 1

Preheat your oven to 375°F (190°C) and grease a 9x13-inch baking dish.

Step 2

Cook the brown rice according to package instructions if not already prepared, and set aside.

Step 3

Season the chicken breasts with a pinch of salt and pepper. Heat 1 tablespoon of olive oil in a skillet over medium-high heat and cook the chicken for 4-5 minutes per side, or until fully cooked. Remove from heat and shred the chicken using two forks.

Step 4

Wash and slice the zucchini into thin rounds. In the same skillet, heat the remaining tablespoon of olive oil and sauté the zucchini for 3-4 minutes until slightly softened. Remove and set aside.

Step 5

Finely dice the onion and mince the garlic. In the skillet, add a small drizzle of oil (if needed) and sauté the onion and garlic until fragrant and translucent, about 2-3 minutes.

Step 6

In a large mixing bowl, combine the cooked brown rice, shredded chicken, sautéed zucchini, onion, garlic, chicken broth, sour cream, 1 cup of shredded cheddar cheese, Parmesan cheese, salt, pepper, and thyme. Mix well until evenly incorporated.

Step 7

Transfer the mixture to the prepared baking dish, spreading it evenly.

Step 8

Sprinkle the remaining 0.5 cup of shredded cheddar cheese over the top.

Step 9

In a small bowl, melt the butter and combine it with the panko breadcrumbs. Sprinkle the breadcrumb mixture evenly over the casserole.

Step 10

Bake in the preheated oven for 25-30 minutes, or until the casserole is hot and bubbly and the top is golden brown.

Step 11

Remove from the oven and let cool for 5 minutes before serving. Enjoy your Zucchini Chicken and Brown Rice Casserole!

Nutrition Facts

Serving size	(2212.0g)

Amount per serving	% Daily Value*
Calories	3351.3

Total Fat 183.9g	0%
Saturated Fat 97.3g	0%
Polyunsaturated Fat 5.8g
Cholesterol 698.2mg	0%
Sodium 10327.9mg	0%
Total Carbohydrate 234.5g	0%
Dietary Fiber 15.6g	0%
Total Sugars 51.7g
Protein 203.1g	0%

Vitamin D 8.0IU	0%
Calcium 2154.5mg	0%
Iron 10.4mg	0%
Potassium 2693.1mg	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: 48.6%

Protein: 23.9%

Carbs: 27.5%