Healthy Chicken and Rice (Printable Version)
Wholesome casserole with chicken, brown rice, and mixed vegetables, tailored for balanced meals.
# Everything You’ll Need:
→ Grains
01 -
2 cups cooked brown rice
→ Protein
02 -
1 pound boneless, skinless chicken breasts, diced
→ Vegetables
03 -
1 cup broccoli florets
04 -
1 cup diced carrots
→ Liquids and Dairy
05 -
1 cup low-sodium chicken broth
06 -
1 cup Greek yogurt
07 -
1 cup shredded low-fat cheese (optional)
→ Spices
08 -
1 teaspoon garlic powder
09 -
1 teaspoon onion powder
10 -
1 teaspoon dried thyme
11 -
Salt to taste
12 -
Black pepper to taste
# Steps to Cook:
01 -
Preheat oven to 375°F and lightly grease a 9x13-inch baking dish.
02 -
In a large bowl, mix cooked brown rice, diced chicken, broccoli florets, and diced carrots until evenly incorporated.
03 -
Whisk together chicken broth, Greek yogurt, garlic powder, onion powder, dried thyme, salt, and pepper in a separate bowl until smooth.
04 -
Pour the yogurt sauce over the rice and chicken mixture and stir thoroughly to coat all ingredients evenly.
05 -
Transfer the mixture into the prepared baking dish, spreading it evenly. Optionally, sprinkle shredded low-fat cheese over the top.
06 -
Cover with foil and bake for 25 minutes to allow ingredients to meld and cook through.
07 -
Remove foil and continue baking for an additional 15 to 20 minutes until the casserole is hot, bubbly, and chicken is fully cooked.
08 -
Let the casserole rest for 5 minutes to enhance texture and flavor before serving.
# Extra Suggestions:
01 -
Add other vegetables such as peas or bell peppers for additional nutrients. This dish can be prepared in advance and refrigerated before baking.