One-skillet cheesy chicken and broccoli casserole
9
Points®
Total time: 50 min • Prep: 20 min • Cook: 30 min • Serves: 6 • Difficulty: Easy
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.
Ingredients
Broccoli
12 oz
Canola oil
2 tsp
Uncooked onion
1 cup(s), chopped
Uncooked skinless boneless chicken breast
1 pound(s)
Kosher salt
1 tsp
Black pepper
0.75 tsp
All-purpose flour
3.5 Tbsp
Unsalted chicken stock
1.5 cup(s)
2% reduced fat milk
0.5 cup(s)
Cooked long grain brown rice
2.5 cup(s)
Reduced fat cheddar cheese
1 cup(s), shredded
Plain fat free Greek yogurt
0.333 cup(s)
Instructions
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.
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.
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).
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.
5
Serving size: 1 ⅓ cups
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.