Best Broccoli Rice Casserole Recipe Without Canned Soup
Chicken Broccoli Rice Casserole is the healthy, cheesy, and like shooting fish in a barrel recipe that will please everyone at your table. The flavors are simple and appealing, the prep is easy, and unlike many other casserole recipes, this goulash contains NO SOUP!
Oversupply-pleasing dishes similar craven broccoli rice casserole (and its cousins, Broccoli Rice Casserole, Broccoli Quinoa Casserole, and Cheesy Corn Quinoa Casserole with Chicken) were a fixture at our table growing upwards.
My mom was the casserole QUEEN. She wore a crown of Pyrex and carried a scepter of nonstick baking spray.
Not only could she make a goulash from scratch, but she could transform whatever (and I hateful whatsoever) leftover in our habitation into a flossy, cheesy casserole of sorts.
A mix of brown rice, quickly sautéed chicken, and fresh broccoli, this casserole offers every nutrient group in a single meal. There is no soup to be found (cream of, canned, or otherwise).
Instead, the smoothen, bubbly cheese sauce is fabricated with Greek yogurt and cheddar, just like in this Chicken and Rice Casserole.
This casserole recipe is easy to scale up to feed a crowd and to make and freeze ahead (information technology'southward a favorite meal to give to new mothers among our chips).
It saves and reheats like a dream, making information technology an ideal option for healthy lunches and dinners throughout the calendar week.
5 Star Review
"I never review recipes but this one is Amazing!!! It tastes just like the cheesy broccoli rice my mom makes for holidays merely, but with significantly less calories! Added to my favorites!"
— Paige —
How to Brand Healthy Chicken Broccoli Rice Casserole
This chicken broccoli rice casserole wins the casserole gold star for its easy prep, ability to be reheated, homey flavor, and undeniably addictive cheesy goodness.
Information technology'southward filling and comforting while boasting a wholesome ingredients list.
The Ingredients
- Instant Chocolate-brown Rice. To keep this recipe quick and simple, you lot do have to briefly cook the instant rice before putting it in the casserole. I chose to employ chocolate-brown rice for its added fiber.
- Chicken Breasts. Lean chicken breast keeps this goulash on the lighter side while notwithstanding calculation filling poly peptide. While you tin put raw craven in a casserole, we're going to sauté it first for this recipe to make sure it cooks through.
- Broccoli Florets. Packed with fiber and vitamins, broccoli is a powerhouse casserole ingredient. Once broiled with the chicken and cheesy sauce, fifty-fifty the pickiest of eaters will enjoy this dark-green veggie.
- Spices. A simple blend of salt, pepper, and garlic pulverization adds approachable seasoning to this casserole.
- All-Purpose Flour + Milk + Greek Yogurt. Instead of less nutritious canned soups, a mixture of flour, milk, and yogurt creates the base for this casserole's flossy, luscious sauce.
- Dijon Mustard. Adds tanginess and helps enhance the cheesy flavor.
- Cheddar Cheese. Sharp cheddar is my favorite, because a petty goes a long way. It'southward bold, beloved, and a perfect pairing with the broccoli.
The Directions
- Boil the stock, so add the rice and broccoli. Remove the pot from the heat, and allow sit.
- Sauté the chicken.
- Melt the sauce, and so stir in the Dijon and remaining seasonings. Add the yogurt and cheese.
- Stir it all together.
- Transfer to a baking dish, and top with the remaining cheese. Bake the chicken broccoli rice casserole at 375 degrees F for 25 minutes.
Storage Tips
- To Shop. Refrigerate casserole in an airtight storage container for up to 4 days.
- To Reheat. Rewarm leftovers in a baking dish in the oven at 350 degrees F.
- To Freeze. Freeze casserole in an airtight freezer-safety storage container for up to 3 months. Allow thaw overnight in the refrigerator before reheating. You can freeze this either earlier or afterward baking it. Exist sure your dish is freezer safe.
Meal Plan Tip
Chop the broccoli upward to 1 mean solar day in accelerate, and refrigerate it in an airtight storage container.
What to Serve with Broccoli Goulash
Side Dishes
Sauteed Carrots
Recommended Tools to Make Chicken Broccoli Rice Casserole
- Blistering Dish. Perfect for making this casserole.
- Measuring Spoons. These double-sided spoons are magnetic for easy storage.
- Measuring Loving cup. Microwave-safe and dishwasher-safe.
The Best Baking Dish
This beautiful and loftier-quality baking dish is ideal for casseroles. It will concluding you a lifetime!
Could I exist dubbed the Queen of Casseroles 1 day? Aside from the weird premonitions of becoming my female parent, I'll take the casserole-queen title with compliments.
Please pass me my Pyrex crown.
- 1 three/4 cups low-sodium chicken stock
- 2 cups instant brown rice if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ
- 1 pound broccoli florets chopped into seize with teeth-sized pieces
- ane teaspoon actress-virgin olive oil
- one pound boneless skinless chicken breasts chopped into seize with teeth-size pieces
- three/4 teaspoon kosher salt divided
- 3/four teaspoon garlic powder divided
- 1/2 teaspoon black pepper divided
- two tablespoons all-purpose flour
- two cups milk divided (I used skim)
- 3 tablespoons Dijon mustard
- i/three cup nonfat plain Greek yogurt
- 1 1/2 cups reduced-fat shredded cheddar cheese divided (about 6 ounces)
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Identify a rack in eye of oven and preheat oven to 375 degrees F. Lightly grease a deep ix-inch-foursquare baking dish or a 3-quart casserole dish.
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Bring the chicken stock to a boil in a large pot, then add together the rice. Render to a boil, add the broccoli to the height of the rice (no need to stir it together), then cover, reduce the estrus to low, and permit cook five minutes. Remove the pot from heat and let sit, covered, for an additional five minutes. About of the rice liquid should be absorbed.
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Meanwhile, oestrus the olive oil in a Dutch oven or other big deep pot over medium-loftier. Add together the chicken, 1/ii teaspoon table salt, 1/two teaspoon garlic powder, and 1/iv teaspoon black pepper. Sauté until cooked through and no longer pinkish in the center, about 4 to 6 minutes, and so remove to a plate. Being conscientious not to fire yourself, wipe the pot clean with a paper towel.
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Reduce the rut to medium. In a modest basin or large measuring loving cup, whisk together the flour and ane/2 loving cup milk. Cascade the mixture into the pot, and then add the remaining ane 1/two cups milk. Cook, stirring constantly until thickened, seven to 10 minutes. Remove from the heat and whisk in the Dijon, remaining one/4 teaspoon salt, 1/4 teaspoon garlic pulverization, and 1/iv teaspoon black pepper. Stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.
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Add together the rice and broccoli mixture and the reserved chicken to the cheese sauce, stirring gently to coat.
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Spoon the mixture into the prepared dish and top with the remaining i/ii loving cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, so serve.
Serving: 1 (of 6) Calories: 337 kcal Carbohydrates: 37 thou Protein: 33 g Fat: six g Saturated Fatty: two g Trans Fat: one g Cholesterol: 57 mg Potassium: 767 mg Fiber: 3 one thousand Sugar: vi g Vitamin A: 725 IU Vitamin C: 68 mg Calcium: 283 mg Iron: 3 mg
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Source: https://www.wellplated.com/chicken-broccoli-rice-casserole/
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