Lighter Brighter Healthy Cheesy Chicken Broccoli Rice Casserole

Lighter & Brighter: Healthy Cheesy Chicken Broccoli Rice Casserole

Fancy a bit of comfort food without the guilt? I got you! This Healthy Cheesy Chicken Broccoli Rice Casserole is just the ticket.

It's proper tasty, full of flavor, and won't leave you feeling like you need a lie-down afterwards.

What's the Story, Casserole Glory?

This Cheesy Chicken Broccoli Rice Casserole isn't some fancy new invention. It's based on a classic dish, but we're giving it a modern, healthy makeover.

Think of it as updated comfort food. This version skips the heavy cream and uses whole grains.

It's dead easy to make. No complicated techniques needed. Just a bit of chopping, mixing, and baking. This recipe makes about 6 servings and takes around an hour, from start to finish.

You can even make-ahead and bake later!

This Casserole's Got Game!

Honestly, this Healthy Casserole is brilliant for loads of reasons. It's a great way to get your veggies in, it's packed with protein, and it's just plain delicious.

Plus, it’s perfect for a weeknight meal when you need something quick and easy. I bet you would be happy with this Chicken and Broccoli Bake !

This Lighter Chicken Broccoli Casserole Recipe is special because it proves that healthy food can be truly satisfying. No one will miss the extra calories.

I mean, who doesn't love cheese and chicken? This Cheesy Chicken Broccoli Rice it can't get any better than that.

Plus, it's just so comforting. Who would not want a bite to a creamy Chicken Broccoli Rice ?

Ready to get started? Let’s look at what you'll need.

Ingredients & Equipment: Let's Get This Show on the Road!

Alright, so you wanna whip up this lighter chicken broccoli casserole recipe ? Ace! Before we get cooking, let’s make sure you've got your kit in order.

This "Healthy Cheesy Chicken Broccoli Rice" isn't complicated, promise! It's all about having the right ingredients prepped and ready to go.

Main Ingredients: The Stars of Our Show

Here’s what you'll need to make this Healthy Casserole shine.

• Brown Rice: 1 cup (200g), uncooked. Go for a good quality one, it makes a difference.
• Low-Sodium Chicken Broth: 2 cups (475ml). This keeps the salt content down.
• Chicken Breasts: 1.5 lbs (680g), boneless and skinless. Fresh is best, but frozen (thawed, obvs) works too. Make sure they are cooked to internal temperature reaches 165° F ( 74° C) .
• Olive Oil: 1 tablespoon (15ml). For sautéing the chicken and veg.
• Yellow Onion: 1 medium , chopped (about 1 cup).
• Garlic: 2 cloves , minced. Because everything is better with garlic!
• Broccoli Florets: 4 cups (approx. 400g), cut into bite sized pieces. Fresh, bright green broccoli is what you're after.
• Unsalted Butter: 2 tablespoons (30g).
• All-Purpose Flour: 2 tablespoons (16g).
• low-fat Milk: 2 cups (475ml). 1% or 2% works great.
• Reduced Fat Cream Cheese: 4 ounces (113g), softened. This helps keep things creamy without being too heavy.
• Shredded Cheddar Cheese: 1 cup (100g), divided. Get a decent cheddar, it adds a lot of flavour!
• Shredded Mozzarella Cheese: ½ cup (50g), divided.

Seasoning Notes: Flavor Town, Population: You

Let's talk flavor! This Cheesy Chicken Broccoli Rice Casserole needs a little something extra to really sing.

• Essential Spice Combo: Thyme ( ½ teaspoon ) is a must. It adds a lovely earthy note that complements the chicken and broccoli perfectly.
• Flavor Enhancers: Red pepper flakes ( ¼ teaspoon , optional) are great if you like a bit of a kick.
• Quick Substitutions: Don't have thyme? No worries! Rosemary or oregano work in a pinch.

Equipment Needed: Keep It Simple, Silly!

You really don’t need a whole load of fancy stuff for this Chicken Broccoli Rice Casserole .

• 9x13 inch (23x33cm) baking dish. Essential for baking the casserole.
• Large skillet or sauté pan. For cooking the chicken and veggies.
• Medium saucepan. For the cheese sauce.
• Measuring cups and spoons. So you get the amounts right.
• Mixing bowls.

Honestly, that’s all you need! You could even use a large oven safe skillet if you're short on dishes. I once made this Chicken and Broccoli Bake in a cast iron skillet while camping it was divine ! So, don't stress if you're missing something, just get creative and make it work!

Now, let's dive into this Easy Weeknight Casserole creation!

Lighter & Brighter: Healthy Cheesy Chicken Broccoli Rice Casserole

This isn't your nan's stodgy casserole! Our healthy take on the classic Cheesy Chicken Broccoli Rice Casserole is packed with flavor but lighter on the calories.

We're using whole grains, lean chicken, and plenty of broccoli for a dish that's both satisfying and good for you.

Think creamy, cheesy goodness with a healthy conscience. Inspired by this yummy recipe: https://www.eatingwell.com/recipe/260399/lighter chicken-broccoli casserole/ This recipe is Easy.

The reason being is mostly assembly and baking. There are no complex techniques involved; it's all about layering and baking until bubbly.

Prep Steps for Cheesy Chicken Broccoli Rice

Alright, mise en place is your best mate here. Get everything chopped and measured before you even think about turning on the hob. Trust me, it saves so much faff.

Essential mise en place

• Time saving organization tips
• Safety reminders (if applicable)

step-by-step Process for Chicken Broccoli Rice Casserole

Right, let’s build this Healthy Casserole !

1. Cook your rice. Simmer 1 cup brown rice with 2 cups chicken broth, a pinch of salt, and pepper for approximately 45 minutes .

   Fluff it up nice and proper when it's done.

2. Brown the chicken. Heat 1 tablespoon olive oil in a skillet. Cook 1.5 lbs chicken until it hits an internal temp of 165° F ( 74° C) . Set aside.

3. Sauté your veg. Fry 1 chopped onion in the same pan until soft, about 5 minutes. Chuck in 2 cloves minced garlic, 4 cups broccoli florets, ½ teaspoon dried thyme, and a pinch of red pepper flakes if you're feeling spicy.

   Cook until the broccoli is tender crisp, about 5- 7 minutes.

4. Cheese sauce time. Melt 2 tablespoons butter in a saucepan. Whisk in 2 tablespoons flour for about 1 minute. Slowly whisk in 2 cups low-fat milk until smooth. Simmer this.

5. Add cheese. Take it off the heat and stir in 4 ounces softened cream cheese, ¾ cup cheddar, and ¼ cup mozzarella until melted. Season to taste.

6. Assemble the Cheesy Chicken Broccoli Rice Casserole . Spread the rice in a baking dish, top with chicken and broccoli. Pour over that dreamy cheese sauce.

7. Top it off. Sprinkle the remaining ¼ cup cheddar and ¼ cup mozzarella over the top.

8. Bake until golden. Pop the Lighter Chicken Broccoli Casserole Recipe in a 375° F ( 190° C) oven for 25- 30 minutes , until bubbly.

   Cool for 5-10 before you tuck in.

• Visual cues for doneness
• Critical temperature points

Pro Tips for The Best Chicken and Broccoli Bake

Wanna take this Chicken Broccoli Rice to the next level? Toast some whole wheat breadcrumbs for extra crunch. And listen, don’t overcook the broccoli. Soggy broccoli is an absolute no-go.

• Common mistakes to avoid
• make-ahead options (if applicable)

Fancy something different? Sub the chicken for chickpeas to make this a Healthy Comfort Food Casserole . You could also use turkey breast instead of chicken breast, or quinoa instead of brown rice.

And that’s it, my friend! A proper Easy Weeknight Casserole that’s both delicious and won't make you feel too guilty. Enjoy!

Recipe Notes

Right, let's talk deets about this Healthy Cheesy Chicken Broccoli Rice Casserole . It's not just throwing ingredients together; it's about making it amazing .

Honestly, even I've had my casserole fails, so listen up!

Serving Suggestions: Let's Get Fancy (Or Not!)

• Plating & Presentation: Picture this: a generous scoop of this Chicken Broccoli Rice Casserole , artfully arranged on a plate. A sprinkle of fresh parsley? Chef's kiss! Honestly, though, it's delish straight from the baking dish.
• Complementary Sides & Beverages: A simple green salad is lush. Think crisp lettuce, maybe some cucumber. Also, a dry white wine goes down well with this Cheesy Chicken Broccoli Rice . Or, you know, a cuppa.

Storage Tips: Keeping It Fresh

• Refrigeration Guidelines: This Chicken and Broccoli Bake keeps well in the fridge for 3-4 days . Make sure it's in an airtight container, yeah?
• Freezing Options: Good news! You can freeze this Healthy Comfort Food Casserole . Wrap it well in cling film and then foil. It'll last for up to 3 months .
• Reheating Instructions: When reheating from frozen, let it thaw in the fridge overnight first. Then, bake at 350° F ( 175° C) until heated through. Microwave works too, but baking gives you that lovely cheesy crust back.

Variations: Making It Your Own

• Dietary Adaptations: Need a low-fat Chicken Casserole ? Use fat-free milk and a lighter cheese. Easy peasy!
• Seasonal Ingredient Swaps: In autumn, add some roasted butternut squash. In springtime, chuck in some asparagus. This Chicken Broccoli Rice is your canvas.

Nutrition Basics: Goodness Inside

This Lighter Chicken Broccoli Casserole Recipe is a nutritional powerhouse. It’s packed with protein from the chicken, fibre from the rice and broccoli, and vitamins from the veg.

It's not just tasty; it's good for you, innit? A serving contains approximately 400-450 calories, 35-40g protein, 15-20g fat, 30-35g carbohydrates, and 4-5g fiber.

So there you have it! Go on, give this Easy Weeknight Casserole a whirl. You got this. Trust me, you will have a Cheesy Chicken Broccoli Rice Casserole that is so so good.

Happy cooking!