Name: Chicken & Broccoli Casserole
Prep time: 20 min
Total time: 30 min
Ingredients: 1 tablespoon canola oil; 1.5 pounds boneless, skinless chicken breasts, trimmed and cut into bite-size pieces; 1 small onion, finely chopped; 0.33333334326744 cup all-purpose flour; 4 cups reduced-fat milk; 3 cups broccoli florets; 2 tablespoons water; 2 9-ounce packages precooked brown rice; 1.5 cups shredded reduced-fat sharp Cheddar cheese; 1 teaspoon dry mustard; 0.5 teaspoon garlic powder; 0.75 teaspoon salt; 0.5 teaspoon ground pepper; 1 cup prepared crispy fried onions

Prep Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

8

Yield:

8 cups

Nutrition Profile:

Bone Health Egg Free Healthy Aging Healthy Immunity Healthy Pregnancy High Calcium High-Protein Low Added Sugars Low-Calorie Nut-Free Soy-Free

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How to Make Chicken & Broccoli Casserole

This easy chicken & broccoli casserole is made in just one skillet and is ready in about 30 minutes. It's packed with broccoli and brown rice, making it a hearty and delicious weeknight meal. Here's how to make it:

Cook the Chicken

We start by cooking bite-size chicken breast and chopped onion in a large high-sided ovenproof skillet. It's important to use a large high-sided ovenproof skillet as it has the capacity to cook the ingredients without overcrowding the pan. Flour is added, then milk is added and brought to a boil for 1 minute. Make sure to stir frequently during this step. The flour helps thicken the casserole and the reduced-fat milk makes it creamy without the added fat.

Cook the Broccoli

To ensure tenderness, the broccoli florets are cooked in the microwave for about 3 minutes. Make sure to drain the broccoli before adding it to the casserole.

Finish the Dish

Stir in the precooked brown rice, shredded Cheddar cheese, dry mustard, garlic powder, salt, pepper and broccoli in the skillet. Using precooked brown rice cuts down on the cooking time. The casserole is sprinkled with crispy fried onions and then baked until golden brown and bubbling at the edges, about 10 minutes. The crispy fried onions give the casserole a boost of flavor and a crunchy topping.

Additional reporting by Jan Valdez

Ingredients

1 tablespoon canola oil
1 ½ pounds boneless, skinless chicken breasts, trimmed and cut into bite-size pieces
1 small onion, finely chopped
⅓ cup all-purpose flour
4 cups reduced-fat milk
3 cups broccoli florets
2 tablespoons water
2 9-ounce packages precooked brown rice
1 ½ cups shredded reduced-fat sharp Cheddar cheese
1 teaspoon dry mustard
½ teaspoon garlic powder
¾ teaspoon salt
½ teaspoon ground pepper
1 cup prepared crispy fried onions

Directions

Preheat oven to 400°F.
Heat oil in a large high-sided ovenproof skillet over medium-high heat. Add chicken and chopped onion; cook, stirring occasionally, until the chicken is no longer pink on the outside, about 7 minutes. Sprinkle the mixture with flour and cook, stirring occasionally, for 1 minute. Add milk to the pan and bring to a boil, stirring frequently. (Be careful, the pan will be very full.) Boil, stirring, for 1 minute.
Meanwhile, place broccoli and water in a microwave-safe container. Cover and microwave on High until the broccoli is tender, about 3 minutes. Drain.
Remove the pan from the heat and carefully stir in rice, cheese, dry mustard, garlic powder, salt, pepper and the broccoli. Sprinkle with crispy onions.
Bake the casserole until bubbling at the edges, about 10 minutes. Let stand for 5 minutes before serving.

Recipe Updates

Based on earlier reviews and comments of this recipe, we've retested and made the following adjustments (and updated the nutritional analysis accordingly):

Used a large high-sided skillet (for greater capacity).

Added onion, ground mustard and garlic powder (to boost flavor).

Increased the salt and the crispy fried onions (to boost flavor).

Microwaved the broccoli (to ensure tenderness).

Equipment

Large high-sided ovenproof skillet

Nutrition Facts (per serving)

584	Calories
24g	Fat
45g	Carbs
40g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 584
% Daily Value *
Total Carbohydrate 45g	16%
Dietary Fiber 3g	11%
Total Sugars 9g
Protein 40g	80%
Total Fat 24g	31%
Saturated Fat 11g	55%
Cholesterol 104mg	35%
Vitamin A 1742IU	35%
Vitamin C 34mg	38%
Folate 67mcg	17%
Sodium 706mg	31%
Calcium 431mg	33%
Iron 2mg	11%
Magnesium 59mg	14%
Potassium 643mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.