Not Your Grandma’s Chicken and Broccoli Bake
A lighter, healthier version of a classic comfort food casserole.
Servings: 6 people
Calories: 196kcal
Ingredients
- 2 boneless skinless chicken breasts
- 1/2 teaspoon kosher salt plus additional as needed
- 1/4 teaspoon ground black pepper plus additional as needed
- 2 cups water
- 1 pound broccoli florets cut into bite-sized pieces
- 3 tablespoons cornstarch
- 1/2 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/8 teaspoon celery salt
- 1 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 1/2 cups reduced fat cheddar cheese shredded
- 2 cups brown rice cooked
Instructions
- Preheat the oven to 375 degrees Fahrenheit. Grease a 9x9 casserole dish and set aside.
- Place the chicken breasts in a saucepan with salt and pepper. Add the water and bring the mixture to a boil over medium-high heat before reducing the heat to a simmer. Cook until the chicken reaches 165 degrees Fahrenheit, about 10 to 15 minutes.
- Remove the chicken from the water and let it sit until it’s cool enough to shred. It should make about two cups of shredded chicken.
- Meanwhile, add the broccoli to the simmering water and cook for 2 to 3 minutes, until bright green and tender-crisp. Remove the broccoli from the pot.
- Strain the cooking liquid through a fine-mesh sieve, reserving 1-1/2 cups. Place the reserved cooking liquid back in the pan along with the cornstarch, garlic powder, onion powder, and celery salt. Simmer over medium heat until thickened, about 5 to 10 minutes. Remove the thickened liquid from the heat and let it cool slightly, about 5 minutes.
- In a large bowl, combine the thickened liquid, Greek yogurt, Dijon mustard, half of the shredded cheddar cheese, and the shredded chicken. Season with salt and pepper, to taste.
- Spread the cooked brown rice in an even layer on the bottom of the prepared baking dish. Add the broccoli in a second layer before pouring on the chicken mixture. Top the dish with the remaining cheddar cheese.
- Bake for 20 minutes, until hot and bubbly. Let stand for at least 10 minutes before serving.
Nutrition
Serving: 1.5cups (approximately) | Calories: 196kcal | Carbohydrates: 26g | Protein: 18g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 28mg | Sodium: 414mg | Potassium: 491mg | Fiber: 3g | Sugar: 2g | Vitamin A: 505IU | Vitamin C: 68mg | Calcium: 125mg | Iron: 1mg |
| SmartPoints (Freestyle): 5
SmartPoints (Freestyle): 5
SmartPoints (Freestyle): 5