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–+ servings
Healthy Chicken and Rice Casserole

Healthy Chicken and Rice Casserole

This Healthy Chicken and Rice Casserole is a simple, delicious dish combining nutritious ingredients for a wholesome meal.
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Prep Time 10 minutes
Cook Time 40 minutes
Resting Time 5 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 cups Cooked brown rice provides a hearty, nutritious foundation
  • 1 pound Boneless, skinless chicken breasts lean protein
  • 2 cups Broccoli florets adds vibrant color and vitamins
  • 1 cup Diced carrots for sweetness and crunch
For the Sauce
  • 1 cup Low-sodium chicken broth enhances flavor
  • 1 cup Greek yogurt keeps it light and creamy
  • 1 teaspoon Garlic powder infuses rich flavor
  • 1 teaspoon Onion powder adds depth to the dish
  • 1 teaspoon Dried thyme complements the chicken beautifully
  • to taste Salt
  • to taste Pepper
For the Topping (Optional)
  • 1 cup Shredded low-fat cheese adds a delicious layer

Equipment

  • Oven
  • 9×13-inch baking dish
  • large bowl
  • Whisk

Method
 

How to Make Healthy Chicken and Rice Casserole
  1. Preheat your oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
  2. In a large bowl, mix together the cooked brown rice, diced chicken, broccoli florets, and diced carrots.
  3. In a separate bowl, whisk together the low-sodium chicken broth, Greek yogurt, garlic powder, onion powder, thyme, salt, and pepper until smooth.
  4. Pour the yogurt mixture over the rice and chicken mixture, stirring gently until everything is evenly coated.
  5. Transfer the mixture into the prepared baking dish, spreading it out evenly.
  6. If using, sprinkle the shredded low-fat cheese evenly over the top.
  7. Cover the dish with foil and bake for 25 minutes, then remove the foil and continue baking for another 15–20 minutes until hot and bubbly.
  8. Allow the casserole to rest for 5 minutes before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 30gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 400mgPotassium: 700mgFiber: 5gSugar: 3gVitamin A: 300IUVitamin C: 70mgCalcium: 200mgIron: 2mg

Notes

Garnish with fresh herbs for extra flavor and color.

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