Description
This Healthy Chicken and Rice Casserole is a delightful blend of tender chicken, fluffy rice, and a creamy sauce that envelops each bite. The dish is topped with a golden, crispy layer that adds a satisfying crunch, making it a comforting meal that warms the soul.
Ingredients
- Chicken: 2 cups cooked, shredded chicken
- Rice: 1 cup brown rice, uncooked
- Vegetables: 1 cup broccoli florets, 1 cup diced carrots, 1 cup frozen peas
- Sauce: 2 cups low-sodium chicken broth, 1 cup unsweetened almond milk, 1/4 cup whole wheat flour, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon dried thyme, salt and pepper to taste
- Topping: 1/2 cup whole wheat breadcrumbs, 1/4 cup grated Parmesan cheese, 1 tablespoon olive oil
Instructions
- Preheat the oven to 375°F (190°C).
- In a large mixing bowl, combine the cooked chicken, uncooked brown rice, broccoli, carrots, and peas.
- In a saucepan over medium heat, whisk together the chicken broth, almond milk, flour, garlic powder, onion powder, thyme, salt, and pepper until smooth and slightly thickened, about 5 minutes.
- Pour the sauce over the chicken and rice mixture, stirring to combine.
- Transfer the mixture to a greased 9×13 inch baking dish.
- In a small bowl, mix the breadcrumbs, Parmesan cheese, and olive oil, then sprinkle evenly over the casserole.
- Bake in the preheated oven for 35-40 minutes, or until the top is golden brown and the casserole is bubbling.
- Let it cool for 5 minutes before serving.
Notes
- This casserole can be made ahead of time and stored in the refrigerator for up to 2 days before baking.
- Leftovers can be stored in an airtight container in the fridge for up to 4 days.
- For a dairy-free option, omit the Parmesan cheese or use a dairy-free alternative.
- Feel free to substitute the vegetables with your favorites, such as bell peppers or spinach.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: main-dish
- Method: baking
- Cuisine: American
Nutrition
- Serving Size: 1/6 of the casserole
- Calories: 350
- Sugar: 4 grams
- Sodium: 450 milligrams
- Fat: 10 grams
- Saturated Fat: 2 grams
- Unsaturated Fat: 8 grams
- Trans Fat: 0 grams
- Carbohydrates: 45 grams
- Fiber: 5 grams
- Protein: 25 grams
- Cholesterol: 60 milligrams
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