Description
Comfort meets health in this skinny chicken and rice casserole, a lighter twist on classic comfort food. Packed with lean protein and wholesome grains, this dish delivers satisfying flavors without guilt, promising a delicious meal you’ll crave again and again.
Ingredients
Scale
Main Proteins:
- 2 cups cooked shredded chicken breast
Grains and Base:
- 2 cups cooked brown rice
- ½ cup whole wheat breadcrumbs (optional, for topping)
Dairy and Creamy Components:
- 1 cup low-fat Greek yogurt (or light sour cream)
- 1 cup shredded reduced-fat cheddar cheese
- 1 cup low-sodium chicken broth
Vegetables and Aromatics:
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup chopped broccoli (or any veggie of choice)
Seasonings:
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- ¼ teaspoon red pepper flakes (optional)
Instructions
- Warm the culinary workspace by heating the oven to 375F (190C), preparing a 9×13-inch baking vessel with a light cooking spray coating.
- In a sizzling skillet, transform chopped onions and minced garlic into a fragrant, translucent mixture over medium flame, developing deep flavor layers.
- Consolidate the casserole components in a spacious mixing vessel: tender shredded chicken, perfectly cooked rice, caramelized aromatics, creamy Greek yogurt, savory chicken broth, melty cheddar cheese, verdant broccoli florets, and a harmonious blend of seasonings.
- Gently transfer the integrated mixture into the prepared baking dish, ensuring an even distribution. Optionally, crown the surface with a delicate sprinkle of breadcrumbs for added textural intrigue.
- Drape the dish with aluminum foil, creating a protective shield during initial baking. Slide into the preheated oven and allow the ingredients to meld and bubble for 20 minutes.
- Remove the foil barrier, exposing the casserole to direct heat, and continue baking until the top achieves a golden, appetizing complexion – approximately 10 additional minutes.
- After removing from the oven, permit the casserole a brief resting period of 5 minutes, allowing flavors to settle and structure to stabilize before serving.
Notes
- Choose low-sodium chicken broth to control salt intake and create a healthier version of the casserole.
- Swap regular cheddar with reduced-fat cheese to cut down on calories without sacrificing flavor.
- Add extra vegetables like diced bell peppers or spinach for increased nutrition and texture variety.
- Consider using quinoa instead of rice for a protein-packed, gluten-free alternative that boosts the dish’s nutritional profile.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 350
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 28 g
- Saturated Fat: 12 g
- Unsaturated Fat: 16 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 0 g
- Protein: 18 g
- Cholesterol: 210 mg