Description
Skinny chicken and rice casserole delivers comfort without guilt, blending lean protein and wholesome grains in a satisfying one-dish meal. Creamy, nutritious, and simple to prepare, you’ll savor each delicious, light-hearted bite of this smart dinner solution.
Ingredients
Scale
- 2 cups shredded chicken breast, cooked
- 2 cups brown rice, cooked
- 1 cup reduced-fat cheddar cheese, shredded
- 1 cup low-fat Greek yogurt (or light sour cream)
- 1 cup low-sodium chicken broth
- 1 cup broccoli, chopped (or any veggie of choice)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- ½ cup whole wheat breadcrumbs (optional, for topping)
- ½ tsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp red pepper flakes (optional)
Instructions
- Oven Preparation: Calibrate oven to 375F (190C) and coat a 9×13-inch baking vessel with cooking spray for optimal non-stick performance.
- Aromatic Foundation: Gently sauté chopped onions and minced garlic in a skillet, transforming them into a translucent, fragrant base that will enhance the overall flavor profile.
- Comprehensive Blending: Consolidate cooked rice, tender shredded chicken, sautéed aromatics, Greek yogurt, rich chicken broth, melted cheddar cheese, vibrant broccoli florets, and selected seasonings into a harmonious mixture, ensuring thorough integration of ingredients.
- Casserole Assembly: Transfer the combined mixture into the prepared baking dish, creating an even surface. Optionally, dust the top with a delicate layer of breadcrumbs for added textural contrast.
- Thermal Transformation: Shield the casserole with aluminum foil and bake for 20 minutes, then unveil and continue cooking for an additional 10 minutes until the surface achieves a golden, bubbling finish.
- Culinary Presentation: Allow the casserole to rest and settle for 5 minutes, enabling flavors to meld, then serve and savor the wholesome creation.
Notes
- Use low-sodium chicken broth and Greek yogurt to maintain moisture without excess liquid, ensuring a creamy texture without making the casserole soggy.
- Swap broccoli with seasonal vegetables like cauliflower, zucchini, or spinach to add variety and boost nutritional value while keeping the dish light.
- Replace chicken with turkey, tofu, or plant-based protein alternatives for dietary preferences without compromising the casserole’s overall structure and flavor profile.
- Grate cheese freshly and mix half into the casserole, then sprinkle remaining cheese on top for a more even melting and golden, crispy surface.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 7
- Calories: 250
- Sugar: 3 g
- Sodium: 480 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 3 g
- Protein: 20 g
- Cholesterol: 60 mg