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Skinny Cheesy Chicken and Broccoli-Rice Casserole is gluten-free, and skinny, soul-satisfying comfort food.

Skinny Cheesy Chicken and Broccoli-Rice Casserole | iowagirleats.com

Today I’m sharing a fabulous fall dish – Skinny Cheesy Chicken and Broccoli-Rice Casserole! 

Skinny Cheesy Chicken and Broccoli-Rice Casserole | iowagirleats.com

Sauteed chicken, steamed broccoli, and fluffy brown rice are mixed with a homemade cheese sauce then quickly broiled for a fabulous, comforting meal. It’s kind of an “un-casserole” as you don’t have to let the dish bake in the oven, rather, everything is made right on the stove top then tossed together in a casserole dish and quickly broiled.

Skinny Cheesy Chicken and Broccoli-Rice Casserole | iowagirleats.com

I also tweaked a few of the ingredients from the standard Chicken and Broccoli Rice Casserole to make it a bit healthier. More broccoli, and the luscious homemade cheese sauce that brings all the ingredients together has less cheese, light sour cream, and skim milk. This casserole ROCKS. A total crowd-pleaser and fall must-have, for sure!

Skinny Cheesy Chicken and Broccoli-Rice Casserole | iowagirleats.com

Start by cooking 2 cups long grain brown rice in 4 cups chicken broth. Cooking rice in chicken broth gives it tons of flavor with minimal added calories. You could use white rice in here, but I love the hearty chew brown rice has. Plus when you smother it in cheese sauce, I don’t think anybody’s going to notice!

Skinny Cheesy Chicken and Broccoli-Rice Casserole | iowagirleats.com

When the rice has 5 minutes left to cook, add 4 cups broccoli florets and 2 chopped green onions to the pot, place the lid back on top, and let them steam until tender.

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Meanwhile, cook 1lb chopped chicken breasts seasoned with garlic powder, salt, and pepper in 1 teaspoon extra virgin olive oil over medium-high heat until no longer pink. Remove to a plate then very carefully wipe out the skillet with a dry paper towel and turn the heat down to medium.

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To the wiped out skillet add 5 teaspoons gluten-free or all-purpose flour whisked into 1/2 cup milk (I used skim,) then pour in 1-1/2 cups more milk.

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Stir the milk and flour mixture continuously until thickened and bubbly, about 7-10 minutes, then take the skillet off the heat and add 6oz shredded cheddar cheese (freshly shredded, if possible!) 1/3 cup light sour cream, and 1/4 teaspoon each salt, pepper, and garlic powder. 

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Stir the rice and broccoli mixture together with the cooked chicken and cheese sauce then scoop into a 9×13 baking dish, top with another 2oz shredded cheese and broil until melted and bubbly. Let the casserole rest for 5 minutes, then scoop, plate, and devour!

Skinny Cheesy Chicken and Broccoli-Rice Casserole | iowagirleats.com

Skinny Cheesy Chicken and Broccoli-Rice Casserole

Description

Skinny Cheesy Chicken and Broccoli-Rice Casserole is gluten-free, and skinny, soul-satisfying comfort food.

Ingredients

serves 8

  • 2 cups long grain brown rice
  • 4 cups chicken broth
  • 4 cups broccoli florets (about 1 head)
  • 2 green onions, chopped
  • 1 teaspoon extra virgin olive oil
  • 1lb chicken breasts, chopped into bite-sized pieces
  • salt, pepper, garlic powder
  • 5 teaspoons gluten-free or all-purpose flour
  • 2 cups milk, divided (I used skim)
  • 1/3 cup light sour cream
  • 8oz shredded cheddar cheese, divided
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon garlic powder

Directions

  1. Bring chicken broth to a boil in a large pot then add rice. Cover then turn heat down to medium-low. When rice has 5 minutes left to cook add broccoli and green onions on top to steam.
  2. Meanwhile, heat extra virgin olive oil in a large skillet over medium-high heat. Add chicken, season with salt, pepper, and garlic powder, and then saute until no longer pink. Remove to a plate and set aside then very carefully wipe out skillet with a dry paper towel.
  3. Turn heat down to medium then whisk together flour and 1/2 cup milk in a small bowl. Pour mixture into skillet then add remaining 1-1/2 cups milk. Cook mixture, stirring constantly, until thickened, 7-10 minutes. Remove skillet from heat then add 3/4 of the shredded cheese, sour cream, salt, pepper, and garlic powder, and stir until smooth.
  4. Preheat broiler. Combine cooked rice and broccoli mixture with cheese sauce then scoop mixture into a nonstick sprayed 9x13 baking dish and top with remaining cheese. Broil until cheese is melted then let casserole rest for 5 minutes before serving.

This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.

Skinny Cheesy Chicken and Broccoli-Rice Casserole | iowagirleats.com

 

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