Healthy Chicken and Rice

This healthy chicken and rice casserole brings together wholesome ingredients for a comforting and satisfying meal. It blends lean protein, whole grains, and fresh vegetables into one dish that’s both nutritious and delicious, perfect for busy weeknights or meal prepping.

I first made this casserole when trying to eat cleaner and found it quickly became a family favorite. It’s the kind of dish my kids request again and again, especially on chilly evenings.

Ingredients

• Two cups cooked brown rice: a hearty and fiber-rich base, opt for freshly cooked or leftover rice
• One pound boneless skinless chicken breasts: diced into bite-sized pieces to cook evenly and keep the protein lean
• One cup broccoli florets: for a boost of vitamins and a nice texture contrast
• One cup diced carrots: to add natural sweetness and color to the dish
• One cup low-sodium chicken broth: to keep the casserole moist without too much salt
• One cup Greek yogurt: adds creaminess and tang while keeping fats low, choose plain, full-flavored yogurt
• One teaspoon garlic powder: for savory depth
• One teaspoon onion powder: to enhance flavor complexity
• One teaspoon dried thyme: to bring an herbal note that brightens the dish
• Salt and freshly cracked black pepper: to taste, enhancing all the other flavors
• One cup shredded low-fat cheese: optional but perfect for a melty finish that adds richness, I prefer mozzarella for its mild flavor

Step-by-Step Instructions

Sauté the Vegetables and Chicken:

In a large bowl, combine the diced chicken, broccoli florets, and carrots to evenly distribute ingredients before baking. This step ensures every bite is balanced and flavorful.

Mix the Sauce:

In a separate bowl, whisk the chicken broth with Greek yogurt, garlic powder, onion powder, thyme, salt, and pepper until smooth. The combination creates a creamy layer that keeps everything tender and flavorful during baking.

Combine Rice and Sauce:

Add the cooked brown rice to the chicken and vegetables in the large bowl. Pour the sauce over everything and stir thoroughly to coat all ingredients evenly. This step is key for a uniform texture and flavor.

Prepare the Casserole:

Preheat your oven to 375 degrees Fahrenheit and lightly grease a 9 by 13-inch baking dish. Spread the rice mixture evenly in the dish. If you like, sprinkle shredded low-fat cheese evenly over the top for a golden finish.

Bake the Dish:

Cover tightly with foil and bake for 25 minutes. Remove the foil and bake uncovered for an additional 15 to 20 minutes until the casserole is hot and bubbly and the chicken is cooked through with no pink remaining.

Rest Before Serving:

Let the casserole rest for five minutes once out of the oven. This helps it set up for better texture and brings the flavors together beautifully.

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My favorite ingredient has to be the Greek yogurt because it adds creamy richness without heaviness. One time I made this for a family dinner and my picky eater was surprised how much they loved the vegetables hidden inside. It’s a recipe that sneaks in good nutrition without being obvious.

Storage Tips

Store leftovers in an airtight container in the refrigerator for up to four days. Reheat gently in the microwave or oven to maintain moisture. This casserole also freezes well in single portions to make quick lunches later in the week.

Ingredient Substitutions

Feel free to swap broccoli and carrots for other vegetables like peas, bell peppers, or spinach depending on what you have on hand or prefer. You can replace the chicken broth with vegetable broth for a lighter flavor or swap Greek yogurt for sour cream if needed.

Serving Suggestions

Serve this casserole on its own for a complete meal or pair with a fresh green salad or steamed greens for extra veggies. It also works well with a side of crusty whole wheat bread to soak up any creamy sauce.

Recipe FAQs

→ Can I use white rice instead of brown rice?

Yes, white rice can be used, but brown rice provides a nuttier flavor and more fiber, enhancing texture and nutrition.

→ Is it necessary to cover the dish while baking?

Covering helps retain moisture and ensures the chicken cooks evenly, then uncovering allows the top to brown and bubble nicely.

→ Can I add other vegetables to this dish?

Absolutely, vegetables like peas, bell peppers, or mushrooms can be included to boost color and nutrients.

→ What is the purpose of using Greek yogurt in the mixture?

Greek yogurt creates a creamy texture and adds tanginess while keeping the dish lighter than heavier creams or sauces.

→ How can I make this casserole ahead of time?

Prepare the mixture and store it covered in the refrigerator before baking; bake as directed when ready to serve.