Description
Comfort meets nutrition in this delightful Broccoli Chicken Casserole, blending creamy textures with lean protein and crisp vegetables. Hearty ingredients and smart cooking techniques promise a satisfying meal that nourishes without compromising flavor.
Ingredients
Scale
Main Proteins:
- 2 cups cooked chicken, shredded or diced
- 1 cup plain Greek yogurt (or light sour cream)
Vegetables and Grains:
- 3 cups fresh broccoli florets, steamed or blanched
- 2 cups cooked brown rice or quinoa
- 2 garlic cloves, minced
Seasonings and Additional Ingredients:
- 1 cup low-sodium chicken broth
- ½ cup milk (dairy or non-dairy)
- ½ cup shredded reduced-fat cheddar cheese (plus extra for topping)
- ¼ cup grated Parmesan cheese
- 1 tablespoon olive oil or butter
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
- ½ cup whole-grain breadcrumbs or panko (optional, for topping)
Instructions
- Prepare the culinary workspace by heating the oven to 375F (190C), ensuring a well-greased 9×13-inch baking vessel stands ready for the upcoming gastronomic creation.
- Craft a velvety sauce by gently sautéing minced garlic in a saucepan until its aromatic essence fills the kitchen. Introduce chicken broth, milk, onion powder, and paprika, whisking with precision. Incorporate Parmesan cheese, allowing the mixture to simmer and develop depth. Remove from heat and fold in Greek yogurt, creating a luscious, creamy base. Season with salt and pepper to elevate the flavor profile.
- Harmonize the main components by combining tender chicken, vibrant steamed broccoli, and nutty brown rice in a spacious mixing bowl. Drench the ingredients with the carefully prepared sauce, ensuring each morsel becomes thoroughly coated.
- Transfer the medley into the prepared baking dish, spreading the mixture with care to create an even landscape. Crown the casserole with a generous layer of shredded cheddar cheese. For textural contrast, sprinkle breadcrumbs or panko across the surface.
- Slide the assembled dish into the preheated oven, allowing it to transform for 20-25 minutes. Watch for the telltale signs of culinary perfection: a bubbly interior and a golden, melted cheese topping.
- Rescue the casserole from the oven’s embrace, permitting it to rest and settle for a brief 5-minute interlude. Serve while warmth radiates from the dish, optionally adorning with fresh parsley for a vibrant finishing touch.
Notes
- Swap out brown rice for cauliflower rice to create a lower-carb version that’s perfect for keto dieters looking for a nutritious meal.
- Greek yogurt adds protein and creates a creamy texture while reducing overall calories compared to traditional heavy cream-based sauces.
- Customize the protein by using turkey or plant-based chicken alternatives for those wanting different meat options or following vegetarian diets.
- Enhance nutritional value by adding extra vegetables like spinach, bell peppers, or zucchini to boost vitamins and fiber content without compromising the dish’s delicious flavor profile.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 290
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 8 g
- Saturated Fat: 3 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 3 g
- Protein: 24 g
- Cholesterol: 70 mg