Healthy Chicken Broccoli Rice Casserole Meal Prep (Print Version)
Healthy chicken broccoli rice casserole recipe. Easy, wholesome, and perfect for meal prepping weeknight dinners. A family-friendly, nutritious one-dish meal.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Low-Calorie, Low-Fat
# Ingredients:
→ Hearty Base
01 -
1 1/2 lbs boneless, skinless chicken breast, cut into 1-inch pieces
02 -
1 1/2 cups uncooked brown rice
→ Garden Freshness
03 -
4 cups fresh broccoli florets
04 -
1/2 medium yellow onion, diced
05 -
2 cloves garlic, minced
→ Creamy & Savory Binder
06 -
2 cups low-sodium chicken broth
07 -
1 cup skim milk
08 -
1/2 cup plain non-fat Greek yogurt
09 -
2 tbsp cornstarch
10 -
1 cup shredded reduced-fat sharp cheddar cheese
→ Aromatic Seasonings
11 -
1 tbsp olive oil
12 -
1 tsp dried thyme
13 -
Salt and black pepper to taste
# Instructions:
01 -
Preheat oven to 375°F. Dice 1/2 medium yellow onion and mince 2 cloves garlic. Cut 1 1/2 lbs boneless, skinless chicken breast into 1-inch pieces. Prepare 4 cups fresh broccoli florets. This initial prep is key for your Chicken Broccoli Rice Casserole | Healthy Meal Prep.
02 -
Heat 1 tbsp olive oil in a large oven-safe skillet or Dutch oven over medium-high heat. Add chicken and cook until lightly browned. Stir in diced onion, minced garlic, and 1 tsp dried thyme. Cook for 3-5 minutes until fragrant and onion softens.
03 -
In a medium bowl, whisk together 2 cups low-sodium chicken broth, 1 cup skim milk, 1/2 cup plain non-fat Greek yogurt, and 2 tbsp cornstarch until smooth. This creates the healthy, creamy binder for your Chicken Broccoli Rice Casserole | Healthy Meal Prep.
04 -
Add 1 1/2 cups uncooked brown rice and the whisked sauce to the skillet with the chicken and aromatics. Bring to a simmer, then stir in 4 cups fresh broccoli florets. Season with salt and black pepper to taste.
05 -
Cover the skillet (or transfer to a 9x13 inch baking dish and cover with foil). Bake for 25 minutes. Uncover, stir in 1 cup shredded reduced-fat sharp cheddar cheese, and bake for another 10-15 minutes, or until rice is tender and cheese is bubbly.
06 -
Remove the Chicken Broccoli Rice Casserole | Healthy Meal Prep from the oven and let it rest, uncovered, for 5-10 minutes before serving. This allows the flavors to meld and the sauce to thicken slightly, ensuring a perfect consistency.
# Notes:
01 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days, making this an excellent meal prep option.
02 -
Feel free to swap chicken breast for boneless, skinless chicken thighs. For extra veggies, add diced carrots or bell peppers with the onion.
03 -
Any reduced-fat cheese like mozzarella or Monterey Jack would work well in place of cheddar. Adjust seasoning to your preference.
04 -
If you prefer a thicker sauce, you can increase the cornstarch by 1/2 to 1 tablespoon, whisking it in thoroughly with the other liquids.
# Tools You'll Need:
01 -
9x13 inch baking dish
02 -
Large pot
03 -
Large skillet
04 -
Cutting board
05 -
Knife
06 -
Measuring cups
07 -
Measuring spoons
08 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 433 kcal
Total Fat: 10 g
Total Carbohydrate: 47 g
Protein: 37 g