Healthy Cheesy Chicken and Broccoli-Rice Casserole

 Here’s a healthier version of Cheesy Chicken and Broccoli-Rice Casserole, packed with lean chicken, nutritious broccoli, and a lighter cheesy sauce that’s still rich and comforting.

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Ingredients

For the Casserole

2 cups cooked chicken breast, shredded or diced

1 1/2 cups cooked brown rice (or white rice)

2 cups fresh broccoli florets, steamed or blanched

1 small onion, diced

2 cloves garlic, minced

1 tbsp olive oil

1/2 cup low-fat Greek yogurt (for creaminess)

1/2 cup low-sodium chicken broth

1/2 cup part-skim shredded mozzarella cheese

1/2 cup grated Parmesan cheese

1 tsp dried thyme

1/2 tsp garlic powder

Salt and pepper, to taste

Optional Topping

1/4 cup whole wheat breadcrumbs (for crunch)

1 tbsp olive oil (for drizzling)

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Instructions

1. Prepare the Broccoli and Rice

Steam or blanch the broccoli florets until tender (about 3-4 minutes) and chop into bite-sized pieces.

Cook the brown rice according to package instructions if not using leftover rice.

2. Sauté the Aromatics

Preheat your oven to 350°F (175°C).

In a large skillet, heat 1 tbsp olive oil over medium heat.

Add the diced onion and garlic and sauté for about 3-4 minutes, until softened and fragrant.

3. Make the Sauce

In the same skillet, add the chicken broth and bring to a simmer.

Stir in the Greek yogurt, mozzarella, and Parmesan cheese, and continue to stir until the cheese melts into a smooth sauce.

Season the sauce with thyme, garlic powder, salt, and pepper to taste.

4. Assemble the Casserole

In a large mixing bowl, combine the shredded chicken, cooked rice, steamed broccoli, and the cheese sauce.

Mix everything together until well-coated and evenly combined.

Transfer the mixture into a greased 9x13-inch baking dish.

5. Optional Crunchy Topping

If you want a crunchy topping, mix 1/4 cup of whole wheat breadcrumbs with 1 tbsp olive oil. Sprinkle it over the top of the casserole.

6. Bake the Casserole

Cover the casserole with foil and bake for 20-25 minutes.

Remove the foil and bake for an additional 10-15 minutes, or until the top is golden and bubbly.

7. Serve

Let the casserole cool for a few minutes before serving. Garnish with extra Parmesan or fresh herbs, if desired.

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Tips

For a lighter version, you can use cauliflower rice instead of regular rice.

Add more veggies like carrots, peas, or bell peppers to boost the nutrition.

If you prefer a dairy-free version, substitute the yogurt and cheese with plant-based alternatives.

Enjoy your Healthy Cheesy Chicken and Broccoli-Rice Casserole, a comfort food classic with a nutritious twist!