Today I’m sharing a fabulous spin on a classic, comforting casserole – Healthy Cheesy Chicken and Broccoli-Rice Casserole!Â
Watch How to Make It
Light Chicken and Rice Casserole
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 stovetop then tossed together in a casserole dish and quickly broiled.
I also tweaked a few of the ingredients from the standard Cheesy Chicken and Broccoli-Rice Casserole to make it a bit healthier. More broccoli, brown rice instead of white, plus the luscious homemade cheese sauce that brings everything together has less cheese, light sour cream, and skim milk. BOOM. This casserole ROCKS!
How to Make this Recipe
Start by cooking long-grain brown rice in 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 you get the whole grain benefits.
When the rice has 5 minutes left to cook, add fresh broccoli florets and chopped green onions to the pot, place the lid back on top, then let them steam until tender.
Meanwhile, cook chopped chicken breasts seasoned with garlic powder, salt, and pepper in a splash of extra virgin olive oil over medium-high heat until cooked through. Remove the chicken to a plate then very carefully wipe out the skillet with a dry paper towel and turn the heat down to medium.
To the wiped-out skillet add gluten-free flour (or all-purpose flour if you don’t need to eat GF) whisked with milk (I used skim,) then pour in additional milk.
Stir the milk and flour mixture continuously until thickened and bubbly, 7-10 minutes, then remove the skillet from the heat and add shredded cheddar cheese, light sour cream, plus salt, pepper, and garlic powder.Â
Add the cooked rice and broccoli mixture plus the chicken then stir to combine and scoop into a 9×13 baking dish. Top with a wee bit more shredded cheese then broil until melted and bubbly.
Let the casserole rest for 5 minutes, then scoop, plate, and devour!
More Cheesy Chicken Recipes
- Cheesy Ham and Broccoli Rice Skillet
- Cheesy Salsa Verde Chicken and Rice
- Cheesy Vegetable, Turkey Sausage and Rice Casserole
- Chicken Bacon Ranch Spaghetti Squash Casserole
- Easy Cheddar Cheese Sauce for Vegetables
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Healthy Cheesy Chicken and Broccoli-Rice Casserole
Description
Ingredients
- 2 cups long grain brown rice
- 4 cups chicken broth
- 4 cups broccoli florets (about 1 small 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 (dish will not be GF if using AP flour)
- 2 cups milk, divided (I use 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
- Add chicken broth to a large pot then bring to a boil and add rice. Cover then turn heat down to medium-low and cook according to package directions. When rice has 5 minutes left to cook add broccoli and green onions then replace lid and continue cooking until rice and vegetables are tender.
- Meanwhile, heat extra virgin olive oil in a large skillet over medium-high heat. Add chicken, season with salt, pepper, and garlic powder, then saute until cooked through. Remove to a plate then set aside. Turn heat down to medium then very carefully wipe skillet out with a dry paper towel.
- In a small dish, whisk together flour and 1/2 cup milk then pour mixture into skillet. Add remaining 1-1/2 cups milk then cook mixture while 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 then stir until smooth.
- Preheat broiler. Combine cooked rice and broccoli mixture with the cheese sauce and cooked chicken 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.
- Leave a comment and star rating if you loved the recipe! Thank you for considering!
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Amy 10.03.2013
Just received the email and made it already. I cheated and bought rotisserie chicken, brown rice from Trader Joes you steam in the microwave as well, broccoli you steam. Easy to make, quick meal for after school and soccer. I know they will like it. First time I’ve made something and posted a comment. Thanks!
Megan I. 10.03.2013
I made this last night and it is DELICIOUS!!! I swapped the sour cream for greek yogurt, used leftover rotisserie chicken, and a steam bag of frozen broccoli because that’s what I had on hand and it turned out great! Thanks Kristin!
Laura 10.03.2013
What kind of camera do you use to photograph? You’ve become quite the photographer over the years? Did you take classes?
Thanks!
Iowa Girl Eats 10.06.2013
Thank you, Laura! I use a Nikon D7000 and have just practiced over the years! :)
Tom 10.03.2013
Definitely love this idea, especially since I’ve only been reading for a year or two!
Also, there is nothing wrong with too many exclamation marks!!!! Ha! No, but seriously…there needs to be some kind of new punctuation that’s a step up from a period but a step below an exclamation mark to show that “hey, I’m enthused about what I’m saying, but not annoyingly excited about it.” Maybe I’m the only one that thinks about these sort of things, but…so be it :-)
Alissa @ Roll of the Spice 10.03.2013
What a great way to sneak in some extra veggies! Can’t wait to try this one. I make a similar dish with spaghetti squash and it reminds me so much of macaroni and cheese.
Jody 10.03.2013
I recently started reading your blog and love it! I enjoy cooking and baking but have to admit I’ve gotten into a rut of making the same dishes over and over again for my family so am enjoying trying the different recipes you blog about. They are yummy and my family enjoys them!
Staci 10.03.2013
I had all the ingredients on hand and ended up making this last night for dinner. The husband loved it and I loved how simple it was. An easy dinner that came together quickly. I wonder if it will freeze well so I have make my own frozen dinner for those late work days?
Kathy 10.03.2013
How long do you cook the rice?
Iowa Girl Eats 10.06.2013
Hey Kathy! Brown rice cooking times vary, so just cook according to package directions.
Norma | Allspice and Nutmeg 10.03.2013
Cheesy, comforting and delicious. I’ll take it!
Chung-Ah | Damn Delicious 10.03.2013
Cheesy, chicken veggie carb goodness? I’m sold!
Kimberli 10.03.2013
This recipe sounds delicious, I think I’ll be making it for dinner tomorrow night – thanks for sharing!!
Mary-Clay @ Cooking with the King 10.02.2013
I think I’m going to love these new Wednesday posts. Casseroles are so comforting in the upcoming cold months – I can’t wait to bake them all Fall/Winter long!
Ellen 10.02.2013
Way Back Wed. – be fun to see the original photo too.
Nessa 10.02.2013
Yummy!
Sarah 10.02.2013
Love this – but is there a gluten-free alternative? Thanks!
alyssa - life a la wife 10.04.2013
i used rice milk and turned out well!
Jill 10.06.2013
I make most recipes gluten free by subbing corn starch for flour. Use half the amount the recipe calls for.
Kristen 10.02.2013
Nice! I am currently stocking my freezer with meals for after my baby comes! I am adding this one to the list!
Sarah 10.05.2013
Just wondering how this would freeze. At what point would you freeze it? Before or after baking?
Gloria 10.02.2013
I love the yellow casserole dish. Where did you get it?
Iowa Girl Eats 10.02.2013
I got it for a wedding gift, but here’s a link to a similar set!
Gloria 10.03.2013
Thanks for the link.
Iowa Girl Eats 10.06.2013
I wanted to let you know that I actually just saw the dish at TJ Maxx this weekend!
Gloria 10.07.2013
Thank you again. I ordered this dish from Amazon this weekend. I have a TJMax near me I should look there anyway they have things like that when you don’t expect it.
Megan 10.02.2013
I make this (the original) ALL THE TIME. It s definitely a family favorite. Not sure that this helps to cut calories at all, but I use greek yogurt instead of the sour cream. YUM!! I’ll definitely be lightening this one up a bit more with some of your changes. :)
Amanda @ Once Upon a Recipe 10.02.2013
This sounds like a perfect weeknight meal. I can totally relate re: the awful photos I took early on for my blog. Kind of makes me want to remake some of those recipes, as they were gems too!
Amy 10.02.2013
Kristin, I love your idea of Way Back Wednesdays! I did the same thing when I started my blog: really zoomed-in photos that are, umm, basically cringe-worthy. (How I thought they were artsy, I’ll never know!) But the recipes still deserve their chance to shine, so it’ll be fun to see your photos get a mini makeover in the next few weeks!
Brooke 12.19.2018
AMY- what are the odds… lol… I’m cooking for 8 in about a week and a half and looking for a healthy main course (to add to a yet TBD healthy dessert from your site) and I’m scrolling through the comments and see you here :-) I know it’s a good sign that the recipe is good if you’re on this site too :-)