March 29, 2021

Recipe: Cheesy Chicken, Broccoli, and Rice Bake

by

This is a large helping of comfort food, but healthier than most casseroles.

This one-dish meal combines brown rice, broccoli, lean chicken and reduced-fat cheddar cheese for a delicious and healthy meal that’s perfect for a chilly night. You can easily double the recipe, make two and freeze one for later.

Cheesy Chicken, Broccoli and Rice Bake

AUTHOR
Stacey Kendrick
RECIPE TYPE
Dinner
SERVES
6

Ingredients

  • 1-1/2 cups low-sodium chicken broth
  • 2 cups brown rice
  • 1 pound broccoli, cut in bite-size pieces
  • 1 teaspoon olive oil
  • 1 pound boneless, skinless chicken (you can use precooked chicken)
  • 1/2 teaspoon black pepper, divided
  • 2 tablespoons all-purpose flour
  • 2 cups nonfat milk, divided (you can substitute low-fat milk)
  • 1 teaspoon Dijon mustard
  • 1/2 cup nonfat plain Greek yogurt
  • 1-1/2 cups reduced-fat shredded cheddar cheese, divided

Instructions

  1. Preheat the oven to 375 degrees F. Lightly grease a deep 9-inch-square baking dish (cooking spray works great for this).
  2. Bring the chicken stock to a boil in a large pot, then add the rice. Return to a boil. Add the broccoli to the top of the rice. Cover, reduce the heat to low, and let it cook for 5 minutes. Remove the pot from the heat and let it sit, covered, for an additional 5 minutes. The rice liquid should be absorbed.
  3. Meanwhile, heat the olive oil in a large, deep pot over medium-high. Add the chicken and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the center; about 4 to 6 minutes. Remove to a plate to cool. Once cool, cut into bite-sized pieces, or shred the chicken. Wipe the pot clean with a paper towel. You can also use pre-cooked chicken and skip this step.
  4. Reduce the stove heat to medium. In a small bowl, whisk together the flour and milk. Pour the mixture into the pot. Cook, stirring constantly until thickened, for about 7 to 10 minutes. Remove from the heat and whisk in the mustard and the remaining 1/4 teaspoon black pepper. Add the Greek yogurt and 1 cup of the shredded cheese, stirring until smooth.
  5. Add the rice and broccoli mixture and the reserved chicken to the cheese sauce, stirring to coat. Spoon the mixture into the prepared dish and top with the remaining 1/2 cup cheese. Bake for 25 minutes. Let the dish stand for 10 minutes, then serve.

Nutrition Information

Calories: 329 | Total fat: 10 grams | Saturated fat: 4 grams | Cholesterol: 69 milligrams | Sodium: 566 milligrams | Protein: 34 grams