healthy chicken broccoli rice casserole greek yogurt

Meanwhile, heat the olive oil in a Dutch oven or other large deep pot over medium-high. Really a good recipe. Required fields are marked *. Just made it tonight. It saves and reheats like a dream, making it an ideal option for healthy lunches and dinners throughout the week. Bake in a preheated oven for 10 minutes. Bring the chicken stock to a boil in a large pot, then add the rice. Saut the chicken. Weather like that calls for comfort food. I like to use leftover chicken from cooking a whole chicken in my Instant Pot {you know I LOVEmy Instant Pot since I wrote an Instant Pot cookbook}. 1 head of cauliflower, stems removed, cut into bite-sized pieces or florets 1 tablespoon olive oil 1/2 white onion, diced 2 heaping cups of baby spinach leaves 1 tablespoon garlic, minced 2 eggs, whisked 1 cup plain Greek yogurt, whole fat or 2 % 1/4 cup milk, 2% 1 1/2 cups sharp cheddar cheese, shredded and separated A mix of brown rice, quickly sauted chicken, and fresh broccoli, this casserole offers every food group in a single meal. We've collected our favorite lower-calorie casserolesincluding creamy chicken noodle casserole and an easy chicken tortilla bakeall with warm, homey goodness and fewer than 400 calories per serving. Bake 25 minutes until hot and bubbly. Perfect for making and freezing for busy nights! Combine the broccoli with the soup mixture and the egg mixture. baking dish. Its great for a family dinner or potluck. At this stage, the pot is really hot so be very cautious not to hurt yourself. Step 4 - Make Sauce: To the same skillet, melt some butter with olive oil then whisk in flour to make a roux. He's such a picky one, LOL! I'm replying to a previous comment cuz I can't figure out how to start a new oneanyway. Source Image: http://www.recipestonourish.com. Follow @wellplated on Instagram, snap a photo, and tag it #wellplated. Pour into the rice mixture and mix well. How to Make Healthy Chicken and Broccoli Casserole Prepare the pasta: First, preheat the oven to 375F/190C, spray a 913 baking dish with cooking spray, and then set aside. Remove skillet from heat and whisk in Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. As I said, there is a lot of variation among recipes for broccoli rice casserole but nearly all of them involve canned soup. I don't know about you, but one of the things I love so much about casseroles is they bring people together. So glad you enjoyed the recipe! Print Pin Recipe Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour Servings: 10 servings Ingredients 2 cups chopped chicken breast - boneless skinless 10 oz cream of chicken soup but this recipe will fit into an 88 or 99 baking dish. Remove from the oven, garnish with fresh parsley, and serve warm. I used yogurt instead of mayo. Yum! Feeling the need for a little comfort food but dont want to kick healthy eating to the curb? Lately, its been rainy and gray and cold around here, that wet kind of cold that seeps into your bones. Im sorry this recipe wasnt to your tastes, Audrey. Buy on Indie BoundBuy on Booksamillion. I used 3 cups of milk and used almond flour. My updated list included pecan pie, cheese straws, hush puppies, and broccoli rice casserole. Preheat the oven to 350 degrees F (175 degrees C). I have pinned and hope to make soon. In a large saucepan of 2 cups water, cook quinoa according to package instructions. Make a batch of lemon tahini dressing first, then add chick peas and presto, hummus! Cook in preheated oven for 15-20 minute. Add in the broccoli mixture, saved chicken breasts, and rice into the cheese sauce. Top with stuffing; sprinkle with cheese. Grass-fedCollagen,Desiccated Liver, Coconut Oil, Liver Detox Support, Ancient Minerals + more! Turn off the heat and remove the pot and let it sit for another 5 minutes to dissolve the liquid in the rice. Thank you for this kind review! I want to make this for him tonight but Im nervous since Ive never used yogurt in a casserole before always the condensed soup (I know, I knowthe bad stuff)! Skinless chicken breast, cultured sour cream, white rice, lemon, cheddar cheese. 4. Thanks! The chicken has never been dry for me, but I've never frozen it first. I hope you get to try some. So fresh, so healthy, SO yummy!! Season with salt and pepper, to taste. My mouth is watering as Im typing because it really tastes so good. Sprinkle flour over chicken & mushroom mixture and stir constantly, cooking for one minute. My kids enjoy this meal despite their lack of interest in vegetables. Super lovely comfort food, this! So much flavors packed on this recipe that makes this simply irresistible, definitely having this on my table! That is just fabulous. Your email address will not be published. Sprinkle the buttered crumbs over the top of the casserole. To cook broccoli, steam it on the stove or in microwave for 3-5 . Or is there an ounce or gram measurement? . It gives the dish a deliciously creamy consistency and just a little bit of tang. That might help with not having to increase the cook time. Lightly spray a 913 ovenproof casserole dish with cooking spray. Add some vibrant dried dill, savory thyme, a couple other spices plus some refreshing lemon juice and zest. So delicious. Store the casserole in the fridge covered in tinfoil or in an air-tight container. In a large mixing bowl, mix the first 8 ingredients until evenly combined. Instructions. Bookmarked already. Broccoli Florets, Cut Into Bite Sized Pieces, Reduced Fat Shredded Cheddar Cheese, Divided. Spray a casserole dish or 9 x 13 baking dish with cooking spray. I was very excited for this recipe because I havent had a casserole since a kid and this seemed healthy and tasty but it fell so flat. I will try this. This deeply flavored chicken broccoli casserole is chock-full of healthy ingredients! Or two pans at the same time? Thank you Erin, dairy can be a hard one for some. However, if its not your favorite you can use dried oregano, basil, or more Italian seasoning. I often think of comfort food as those dishes I grew up with. Directions Rinse and dry the chicken pieces. I mean, Rice, Chicken, and Broccoli in one dish. Milk: Use non-dairy milk or any other milk of choice. Hate that it turned out that way. Thanks! In a large bowl, mix together chicken, celery, grapes, almonds, green onions and parsley. Take the chicken out, add and fry the onion and garlic until they are pale brown. Flavor preferences can be different though. I am definitely bookmarking. If youd like to calculate it yourself, there are lots of free tools online (myfitnesspal.com is popular). Add all of the ingredients (minus the shredded cheese) into the casserole dish and mix together with a wooden spoon making sure that everything is well mixed and submerged in liquid. if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ. Remove casserole from oven and allow to sit for 5 minutes before serving. Left the dill out. Pour the mixture into the pot, then add the remaining 1 1/2 cups milk. Boil the stock, then add the rice and broccoli. plain Greek yogurt, nonstick cooking spray, shredded Parmesan cheese and 6 more Tandoori Chicken with Cucumber Raita KitchenAid cumin, garlic, mint, cucumber, ginger, chicken, lime, lime juice and 11 more Lightly coat a 9 x 13-inch baking dish with cooking spray. Cook your chicken in a pan and cut into cubes. Pinned! I dont usually completely prep any of my dinner dishes through the week, but I always have meat precooked and veggies chopped. Uncover; bake until heated through, 10-15 minutes longer. Cook the sauce, then stir in the Dijon and remaining seasonings. Just add a salad alongside one of these healthy chicken casseroles with vegetables and dinner is done. Mix Topping ingredients in a bowl with a pinch of salt and pepper. Not everyone is a citrus fan, just like not everyone is a garlic fan, but that doesn't mean the recipe is less than because of your preference in flavor. Pour into a large bowl and add cut broccoli florets. YUM !!! I totally agree Carrie, they're so comforting . Add the yogurt and cheese. Paleo, gluten-free and refined-sugar-free. This is one of the comfort foods I miss the most having to go dairy-free. Stir it really well, so it is all combined. Great recipe! Sometimes you just need something a little sweet, right!? Bring a large pot into a boil with the chicken stock in it and add rice. In a bowl, combine the quinoa, milk, yogurt, half of the cheese, and red pepper flakes. Required fields are marked *. 1 cup plain Greek yogurt I adore broccoli! The Well Plated Cookbook is now available! Packed with garlic and fresh dill, these crisp dill pickles will add a boost of flavor to any meal. 1 cup broccoli chopped cup grated cheddar cheese Instructions Preheat oven to 400 degrees. These days it's more coconut milk yogurt though. I decided to do just sour cream per your advise. Sprinkle remaining cup of shredded cheese on top and cover with foil. I'm so happy to hear that Joanne! I'm a sucker for comfort foods with a real food facelift - I could dive right into this. And I loved it! Place olive oil in a nonstick pan over medium high heat. So go ahead and make it for one or share it with those you love. Remove the chicken breasts and set on a plate to cool. Set aside. 6. Making a casserole like this takes less than half the time it normally would when you already have chicken cooked to go. Unfortunately this was pretty bland and kind of dry. Spray casserole dish with cooking spray, to coat. It's so easy to make, packed with protein, loaded with broccoli and full of vibrant herby aromatics. Should be fine to use almond flour. Plus it is gluten-free and full of veggies and protein. In place of the sauted chicken here, you can swap shredded or diced chicken from one of the below methods, or use a store-bought rotisserie chicken. It doesnt seem right in this recipe. Place a deep pot with olive oil in the oven and turn the heat to medium-high. It speaks right to my stomach and heart ! Do you have a larger dish that you could cook it in? Pour the whole mixture into dish. I also used low-fat milk. The sauce didnt make enough, I think. You can find them near the canned vegetables at your local grocer. So easy, quick and delicious youll make it much more often going forward. I thought that casseroles were a Minnesota thing! Create an account to easily save your favorite recipes and access FREE meal plans. In a skillet, heat oil. When there is 10-15 minutes left on the slow cooker, cook broccoli. Preheat oven to 180C/350F. Thanks for the recipe. You can make it for one and nourish your body throughout the week {or months if frozen}. Combine all of your sauce ingredients in a large bowl. If you want it to last longer, freeze the leftovers and reheat them in the oven or microwave when ready. I'm glad you like them too Raia! Or does it need to go into the oven right away? Did you make this recipe? This Healthy Chicken Broccoli Casserole is a delicious comforting classic. Heat olive oil in a large 12-inch skillet set over medium-high heat. I've had numerous readers over the years make and love this recipe without any complaints of the lemon or lemon zest. You really can't taste the yogurt at all it's masked by all of the other flavors and just helps create that nice creamy base. Cover and lower heat to low. Add in 1/2 cup of milk and flour in a small bowl or a big measuring cup. Instructions. White rice is also something we allow, so all in all a perfect little casserole to try next. Cook for another 5 minutes. Connect with her on Facebook, Instagram,Pinterest, Twitterand YouTube plus grab her free eBookHolistic Tips to Keep Your Family Healthy. The casserole is sprinkled with crispy fried onions and then baked until golden brown and bubbling at the edges, about 10 minutes. Add chicken, season with salt, pepper and garlic powder. Set aside. After 45 minutes, add cheddar cheese then bake uncovered for additional 10 minutes or until cheese is melted. I hope you get to make some . Wow! I've been using it for so manyyears and I have never found another that compares.}. Remove from heat. I hope you get to enjoy something similar without dairy . Add the cracker crumbs and cheese just before baking, and increase the bake time by 10 minutes, or until the casserole is bubbling and golden brown. Holistic Tips to Keep Your Family Healthy, cup Nancy's Organic Cultured Sour Cream (, 2 cups cheddar cheese, preferably organic, shredded. 2 tablespoons all-purpose flour 2 cups 2% milk 1 1/2 cups shredded cheddar cheese, divided 1/3 cup Greek yogurt Directions: Preheat oven to 350 degrees F. Lightly oil an 913 baking dish or coat with nonstick spray. Yes, you can use frozen broccoli instead. Or my cutting boards for slicing? 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.