Description
This Healthier Broccoli Chicken Casserole is a nutritious and satisfying dish that combines tender chicken, fresh broccoli, and whole grains in a creamy, cheesy sauce. A comforting and flavorful casserole that is perfect for a family dinner.
Ingredients
Scale
Chicken Mixture:
- 3 cups cooked chicken breast, chopped
- 4 cups fresh broccoli florets
- 2 cups cooked brown rice or quinoa
- 1 cup plain Greek yogurt
- 1/2 cup low-fat milk
- 1/2 cup shredded reduced-fat cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon Dijon mustard
- 1/2 teaspoon paprika
- Salt and pepper to taste
Topping:
- 1/4 cup whole wheat breadcrumbs (optional)
- Fresh parsley, chopped for garnish
Instructions
- Preheat the oven: Preheat the oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
- Prepare broccoli: Steam the broccoli florets for about 3-4 minutes until just tender but still bright green; set aside.
- Sauté onion and garlic: In a skillet, heat olive oil over medium heat and sauté the chopped onion for about 5 minutes until soft. Add the minced garlic and cook for 1 minute more.
- Mix ingredients: In a large bowl, combine the cooked chicken, steamed broccoli, cooked rice or quinoa, sautéed onion and garlic, Greek yogurt, milk, Dijon mustard, paprika, half of the shredded cheddar cheese, and salt and pepper. Mix until well combined.
- Assemble casserole: Transfer the mixture to the prepared baking dish and sprinkle with the remaining cheddar cheese, grated Parmesan, and breadcrumbs if using.
- Bake: Bake for 20-25 minutes until bubbly and the top is golden brown.
- Serve: Let cool slightly, garnish with fresh parsley, and serve warm.
Notes
- For extra veggies, stir in some chopped spinach or bell peppers.
- To make it gluten-free, skip the breadcrumbs or use gluten-free ones.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 4g
- Sodium: 360mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 80mg
