One-Skillet Cheesy Chicken and Broccoli Casserole (6 Points)

Prep:20minCook:30min

This hearty, cheesy, whole-grain casserole is destined to become a family favorite. It combines tender chicken breasts with broccoli florets and brown rice, binding everything together with a creamy sauce. The cooking starts on the stovetop (and microwave), and a quick stint in the oven melts the cheese and slightly crisps the top. We call for cooked brown rice, which you can find either in the freezer section (thaw it first) or in shelf-stable pouches on the rice aisle.

Updated at: Thu, 17 Aug 2023 04:01:56 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

Moderate

Nutrition per serving

Calories330.3 kcal (17%)

Total Fat9.4 g (13%)

Carbs31.6 g (12%)

Sugars3.6 g (4%)

Protein29.6 g (59%)

Sodium336.2 mg (17%)

Fiber3.3 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

12 ozbroccoli

Uncooked, florets

2 tspCanola oil

1 cuponion

Uncooked, chopped

1 poundboneless skinless chicken breast

Uncooked, cut into bite-sized pieces

kosher salt

black pepper

3.5 TbspAll-purpose flour

1 ½ cupNo-salt-added chicken stock

½ cup2% reduced fat milk

2 ½ cuplong grain brown rice

Cooked

1 cupReduced-fat cheddar cheese

shredded, or reduced-fat Colby Jack

⅓ cupfat free Greek yogurt

Instructions

Step 1

Preheat the oven to 400°F. Place the broccoli in a microwave-safe bowl and add 2 tbsp water. Cover and microwave on High for 3 minutes or until crisp-tender. Uncover and drain off the water.

OvenPreheat

Step 2

Heat the oil in a large (10- or 12-in) cast-iron skillet over medium heat. Add the onion to the pan; sauté 5 minutes. Increase the heat to medium-high and add the chicken, ¼ tsp salt, and ¼ tsp pepper; cook until the chicken is no longer pink, about 5 minutes.

Step 3

In a medium bowl, whisk the flour into the chicken stock. Add the flour mixture, milk, and remaining ¾ tsp salt and ½ tsp pepper to the skillet; bring to a boil, and cook until thickened, about 2 minutes. Remove the pan from the heat. Stir in the rice, ⅓ cup cheese, and yogurt. Carefully stir in the broccoli (pan will be very full).

Step 4

Sprinkle the remaining ⅔ cup cheese over the rice mixture. Bake until the cheese melts and the casserole is bubbly around the edges, about 15 minutes.

Step 5

Serving size: 1 ⅓ cups