Cheesy Chicken, Broccoli, and Rice Casserole

This comforting casserole is packed with lean protein, fiber-rich brown rice, and nutrient-dense broccoli, making it a balanced and satisfying all-in-one meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (12 servings), not per serving.

• 5 cups water
• 2 1/2 cups brown rice · 909 kcal in the whole recipe
• 1/4 cup onion, chopped · 21 kcal in the whole recipe
• 1 garlic clove, chopped · 13 kcal in the whole recipe
• 1 cup skim milk · 179 kcal in the whole recipe
• 1 can (10.75 ounces) reduced-sodium condensed cream of mushroom soup · 787 kcal in the whole recipe
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3/4 cup low-fat cheddar cheese, grated · 350 kcal in the whole recipe
• 2 cups cooked chicken, shredded · 602 kcal in the whole recipe
• 2 cups broccoli, chopped · 80 kcal in the whole recipe

Method

1. Preheat your oven to 350°F (175°C). In a large saucepan, bring the water to a boil, then stir in the brown rice, chopped onion, and garlic. Cover and simmer over low heat for about 30 minutes until the rice is tender.

   

2. While the rice is cooking, whisk together the skim milk, condensed cream of mushroom soup, salt, and black pepper in a bowl until smooth.

   

3. Once the rice is cooked, stir the milk mixture, shredded chicken, and chopped broccoli directly into the saucepan with the rice and mix well.

   

4. Lightly grease a 9x13-inch baking dish. Pour the rice and chicken mixture into the dish, spreading it into an even layer.

   

5. Bake in the preheated oven for 18 minutes. Sprinkle the grated low-fat cheddar cheese evenly over the top, then bake for an additional 6 minutes until the cheese is melted and bubbly.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.