Healthy Chicken Rice Casserole (Print Format)
A hearty blend of chicken, brown rice, and broccoli baked with yogurt and cheese for a balanced, satisfying dish.
# Ingredients:
→ Protein
01 -
1 lb raw boneless skinless chicken breasts or thighs, cubed
→ Grains
02 -
2 cups long grain, basmati or jasmine brown rice, rinsed and drained
→ Vegetables
03 -
8 cups fresh broccoli florets, chopped
04 -
1/4 cup green onion, finely chopped
→ Dairy
05 -
1 cup plain yogurt, 2% fat or higher
06 -
1 cup shredded marble or cheddar cheese
→ Liquids
07 -
4 1/2 cups low sodium chicken or vegetable broth
→ Fats & Oils
08 -
2 tbsp neutral oil (avocado oil recommended)
→ Seasonings
09 -
2 tsp garlic powder
10 -
2 tsp dried oregano or Italian seasoning
11 -
1 tsp salt
12 -
Ground black pepper, to taste
# Steps:
01 -
Preheat oven to 400°F. Place a large Dutch oven on medium-high heat on stovetop and swirl in oil to coat the surface.
02 -
Add cubed chicken, garlic powder, oregano, salt, and black pepper to the Dutch oven. Cook for 5 minutes, stirring occasionally to brown evenly.
03 -
Stir in rinsed brown rice and low sodium broth. Bring mixture to a boil over medium-high heat.
04 -
Arrange broccoli florets evenly on top without stirring. Cover and transfer Dutch oven to the preheated oven. Bake for 40 minutes. For crunchier broccoli, add florets after baking along with yogurt and cheese.
05 -
Remove Dutch oven from oven. Stir in plain yogurt and chopped green onion. Sprinkle shredded cheese evenly over the top, cover, and let stand for 5 minutes until cheese melts. Serve immediately.
# Tips:
01 -
Use brown jasmine, basmati, or long grain rice to avoid mushy texture. For crisp broccoli, add florets after baking with yogurt and cheese.
02 -
A cast iron Dutch oven provides even cooking and heat retention, ideal for this one-pot meal.
03 -
To save prep time, substitute raw chicken with pre-cooked shredded chicken; baking time remains unchanged.