Ingredients:

  • 1 cup (200g) brown rice, uncooked
  • 2 cups (475ml) low-sodium chicken broth
  • Pinch of salt and pepper
  • 1.5 lbs (680g) boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 tablespoon (15ml) olive oil
  • 1 medium yellow onion, chopped (about 1 cup)
  • 2 cloves garlic, minced
  • 4 cups (approx. 400g) broccoli florets, cut into bite-sized pieces
  • ½ teaspoon dried thyme
  • ¼ teaspoon red pepper flakes (optional)
  • Salt and black pepper to taste
  • 2 tablespoons (30g) unsalted butter
  • 2 tablespoons (16g) all-purpose flour
  • 2 cups (475ml) low-fat milk (1% or 2%)
  • 4 ounces (113g) reduced-fat cream cheese, softened
  • 1 cup (100g) shredded cheddar cheese, divided (¾ cup for the sauce, ¼ cup for topping)
  • ½ cup (50g) shredded mozzarella cheese, divided (¼ cup for the sauce, ¼ cup for topping)

Instructions:

  1. Cook the Rice: Combine rice, broth, salt, and pepper in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for approximately 45 minutes, or until rice is tender and liquid is absorbed. Fluff with a fork.
  2. Prepare Chicken and Broccoli: Heat olive oil in a large skillet over medium heat. Add chicken and cook until browned and cooked through (internal temperature reaches 165°F / 74°C). Remove chicken from skillet and set aside.
  3. Sauté Vegetables: Add onion to the skillet and cook until softened (about 5 minutes). Add garlic, broccoli, thyme, and red pepper flakes (if using). Cook until broccoli is tender-crisp (about 5-7 minutes). Season with salt and pepper.
  4. Make the Cheese Sauce: Melt butter in a medium saucepan over medium heat. Whisk in flour and cook for 1 minute to form a roux. Gradually whisk in milk until smooth. Bring to a simmer, stirring constantly.
  5. Add Cheese: Reduce heat to low and stir in cream cheese, ¾ cup cheddar cheese, and ¼ cup mozzarella cheese until melted and smooth. Season with salt and pepper to taste.
  6. Assemble the Casserole: In the baking dish, spread the cooked rice evenly. Top with the cooked chicken, then the broccoli mixture. Pour the cheese sauce evenly over the top.
  7. Top with Cheese: Sprinkle the remaining ¼ cup cheddar cheese and ¼ cup mozzarella cheese over the casserole.
  8. Bake: Bake in a preheated oven at 375°F (190°C) for 25-30 minutes, or until bubbly and the cheese is melted and lightly browned.
  9. Cool Slightly: Let the casserole cool for 5-10 minutes before serving.