Healthy Cheesy Chicken and Broccoli-Rice Casserole

 Here's a healthier version of a cheesy chicken and broccoli rice casserole recipe:

Ingredients:

1 lb boneless, skinless chicken breasts (cooked and shredded)

2 cups broccoli florets (steamed)

1 1/2 cups brown rice (cooked)

1/2 cup plain Greek yogurt (for creaminess)

1/2 cup low-fat shredded cheddar cheese (or reduced-fat cheese of choice)

1/4 cup chicken broth (low-sodium)

1/2 cup chopped onions (optional)

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon black pepper

1/4 teaspoon paprika (optional)

1/2 cup whole wheat breadcrumbs or panko (optional for topping)

Salt to taste (optional)

Instructions:

1. Preheat the oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish.

2. Cook the chicken: If you haven’t already, cook the chicken breasts in a skillet over medium heat, or bake them in the oven until fully cooked. Once cooked, shred the chicken using two forks.

3. Prepare the rice: Cook the brown rice according to the package directions. You can also use leftover rice for this recipe.

4. Steam the broccoli: Steam the broccoli florets until tender, about 4-5 minutes. You can use fresh or frozen broccoli.

5. Mix the casserole: In a large bowl, combine the cooked chicken, steamed broccoli, cooked rice, Greek yogurt, 1/4 cup of chicken broth, garlic powder, onion powder, pepper, paprika, and half of the shredded cheese. Stir everything together until well combined.

6. Transfer to the baking dish: Pour the mixture into the prepared 9x13-inch baking dish. Spread it out evenly.

7. Add the topping: Sprinkle the remaining shredded cheese over the casserole. If you like a crunchy topping, add the whole wheat breadcrumbs or panko on top as well.

8. Bake: Bake in the preheated oven for 25-30 minutes, or until the casserole is bubbly and the cheese is melted and slightly golden.

9. Serve: Let the casserole cool for a few minutes before serving.

Tips:

For extra flavor: Add a sprinkle of fresh herbs, such as parsley or thyme, on top after baking.

For added veggies: Consider adding chopped bell peppers or mushrooms to the casserole for extra nutrition and flavor.

Make it lighter: Use a reduced-fat or fat-free version of the Greek yogurt and cheese if you want to lower the calorie content even further.

This version of cheesy chicken and broccoli rice casserole is a comforting and nutritious meal that’s lower in fat but still delicious!