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Healthy Chicken Broccoli Rice Casserole Bake
A wholesome and comforting one-dish meal. This creamy, cheesy casserole combines tender chicken, fresh broccoli, and brown rice in a homemade sauce for a satisfying weeknight dinner.
👥 6 Servings⏱️ Prep & Cook: 50 min⏳ Prep: 15 min🔥 Cook: 35 min👤 James Carter📖 cookfastrecipes
🥘 Ingredients
Check off ingredients as you prepare them:
🍳 Cookware
- oven
- casserole dish
- skillet
- whisk
📝 Preparation Steps
1
Preheat your oven to 400°F. Season the chicken cubes with salt, pepper, and 1 tbsp olive oil. Arrange in a single layer in a casserole dish and bake for ⏱️ 10 minutes.
olive oil, divided2 tablespoons
2
While the chicken bakes, heat the remaining 1 tbsp oil in a skillet over medium heat. Add the diced onion and sauté until soft.
3
Sprinkle the flour over the onions and whisk for one minute. Gradually pour in the milk, whisking constantly to create a smooth sauce.
milk2 cups
4
Add the garlic powder, onion powder, mustard powder, paprika, salt, and pepper. Bring to a simmer and cook until the sauce thickens. Remove from heat and stir in 1 1/2 cups of the cheddar cheese until melted.
cheddar cheese, shredded and divided2 cups
5
Remove the casserole dish from the oven. Add the cooked brown rice and broccoli florets to the chicken. Pour the cheese sauce over everything and gently toss to combine.
brown rice, cooked2 cupsfresh broccoli, cut into small florets6 cups
6
Sprinkle the remaining 1/2 cup of cheese over the top. Bake for an additional ⏱️ 20 minutes, or until the broccoli is tender and the top is golden and bubbly. Garnish with fresh parsley before serving.
fresh broccoli, cut into small florets6 cups
Nutrition Facts
calories
480 calories
fat Content
22g fat
serving Size
1 serving
fiber Content
6g fiber
sugar Content
5g sugar
sodium Content
500mg sodium
protein Content
30g protein
carbohydrate Content
40g carbs
saturated Fat Content
10g saturated fat
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