Iowa Girl Eats · by Kristin Porter★ 4.6 (26)
Healthy Cheesy Chicken and Broccoli-Rice Casserole
NUTRITION · PER SERVING65M COOK
CAL 22%·PRO 54%
CARBS 44G41% OF CAL
2G FIBER4G SUGAR38G OTHER
FAT 16G34% OF CAL
8G SAT9G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Comfort food casserole with tender chicken, broccoli, and brown rice in a creamy cheese sauce. Satisfying and easier on calories than traditional versions.
mainamericancasserolechicken🥧 baking dish🍲 stockpot🍳 skillet🔥 ovengluten free
View the full recipe on Iowa Girl Eats →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 8- 2 cups long grain brown rice
- 4 cups chicken broth
- 4 cups finely chopped broccoli florets (~1 small head)
- 2 green onions (chopped)
- 1 teaspoon extra virgin olive oil
- 1 lb chicken breasts (cut into bite-sized pieces)
- salt (pepper, garlic powder)
- 5 teaspoons gluten free flour (or AP flour if not GF)
- 2 cups milk (divided, any kind)
- 1/3 cup light sour cream
- 8 oz shredded cheddar cheese (divided)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 teaspoon garlic powder
At a glance
PER SERVING · TIME 65M
CAL 22%·PRO 54%
CARBS 44G41% OF CAL
2G FIBER4G SUGAR38G OTHER
FAT 16G34% OF CAL
8G SAT9G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 20m
- Cook
- 45m
- Sodium
- 950mg
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 500mg
- Calcium
- 321mg
- Iron
- 1mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 20M
- SODIUM
- 950MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.