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Broccoli Rice Casserole Healthy Recipe

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Healthy Chicken and Rice Casserole Recipe {One Pot}
Healthy Chicken and Rice Casserole Recipe {One Pot} from ifoodreal.com

Description

This recipe is a healthier version of the classic broccoli rice casserole. It is a delicious and easy-to-make dish that is perfect for any occasion. The dish is packed with nutrients from the broccoli, brown rice, and low-fat cheese. It is a great way to incorporate more vegetables into your diet while still enjoying a tasty meal.

Prep Time

The prep time for this recipe is approximately 15 minutes.

Cook Time

The cook time for this recipe is approximately 30 minutes.

Ingredients

  • 3 cups cooked brown rice
  • 4 cups chopped broccoli florets
  • 1 cup low-fat shredded cheddar cheese
  • 1/2 cup low-fat Greek yogurt
  • 1/2 cup low-sodium chicken broth
  • 1/4 cup chopped onion
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Equipment

  • 9x13 inch baking dish
  • Large skillet
  • Cooking spray
  • Measuring cups and spoons
  • Knife and cutting board

Method

  1. Preheat the oven to 375°F.
  2. Spray a 9x13 inch baking dish with cooking spray.
  3. In a large skillet, heat the olive oil over medium heat.
  4. Add the onion and garlic and cook for 2-3 minutes, until softened.
  5. Add the chopped broccoli and cook for an additional 5-7 minutes, until tender.
  6. In a large bowl, combine the cooked rice, cooked broccoli mixture, shredded cheese, Greek yogurt, chicken broth, salt, and black pepper.
  7. Stir until all ingredients are fully combined.
  8. Pour the mixture into the prepared baking dish.
  9. Bake for 20-25 minutes, until heated through and the cheese is melted and bubbly.
  10. Remove from the oven and let cool for a few minutes before serving.

Notes

This recipe can be customized to your personal preferences. You can add in other vegetables like carrots or mushrooms, or use a different type of cheese. You can also make this recipe vegetarian by using vegetable broth instead of chicken broth.

Nutrition Info

  • Servings: 8
  • Calories: 190
  • Total Fat: 6g
  • Saturated Fat: 2.5g
  • Cholesterol: 10mg
  • Sodium: 270mg
  • Total Carbohydrates: 26g
  • Dietary Fiber: 3g
  • Sugars: 2g
  • Protein: 9g

Recipe Tips

  • Make sure to fully cook the broccoli before adding it to the mixture. This will ensure that it is tender and fully cooked when the casserole is finished.
  • If you don't have Greek yogurt, you can use sour cream or regular yogurt instead.
  • You can make this recipe ahead of time and store it in the refrigerator for up to 2 days before baking. Just make sure to cover it tightly with plastic wrap or aluminum foil.
  • You can also freeze this recipe for up to 3 months. To reheat, thaw in the refrigerator overnight and then bake as directed.

Enjoy this delicious and healthy broccoli rice casserole recipe!


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