Description
This healthy and comforting chicken and rice casserole is a lighter version of the classic! Made with lean chicken, brown rice, and a creamy, flavorful sauce without heavy cream or butter, it’s a perfect meal-prep dish for busy weeknights.
Ingredients
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- 2 cups cooked brown rice
- 2 cups cooked shredded chicken breast
- 1 cup low-fat Greek yogurt (or light sour cream)
- 1 cup low-sodium chicken broth
- 1 cup shredded reduced-fat cheddar cheese
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup chopped broccoli (or any veggie of choice)
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp smoked paprika
- 1/4 tsp red pepper flakes (optional)
- 1/2 cup whole wheat breadcrumbs (optional, for topping)
Instructions
- Preheat Oven: Set to 375°F (190°C). Grease a 9×13-inch baking dish with cooking spray.
- Sauté Aromatics: In a skillet over medium heat, sauté onion and garlic until softened (about 3-4 minutes).
- Mix Ingredients: In a large bowl, combine cooked rice, shredded chicken, sautéed onion/garlic, Greek yogurt, chicken broth, cheddar cheese, broccoli, and all seasonings. Stir until well mixed.
- Assemble: Pour mixture into the prepared baking dish and spread evenly. If using breadcrumbs, sprinkle them on top.
- Bake: Cover with foil and bake for 20 minutes. Remove foil and bake for another 10 minutes until golden and bubbly.
- Serve: Let rest for 5 minutes before serving. Enjoy!
Notes
- Make it dairy-free by using dairy-free yogurt and cheese.
- Want it extra creamy? Add ¼ cup low-fat cream cheese.
- Use different veggies like spinach, peas, or mushrooms.
- Swap brown rice for cauliflower rice for a low-carb version.