iFoodReal · by Olena Osipov★ 4.8 (99)
Healthy Chicken and Rice Casserole
NUTRITION · PER SERVING65M COOK
CAL 18%·PRO 52%
CARBS 46G50% OF CAL
4G FIBER4G SUGAR39G OTHER
FAT 10G23% OF CAL
4G SAT6G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A one-pot chicken and rice casserole with broccoli and yogurt, made without condensed soup. Simple, healthy, and comforting.
mainamericancasserolechicken🫕 dutch oven🔥 ovengluten free
View the full recipe on iFoodReal →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 8- 1 pound raw boneless skinless chicken breasts or chicken thighs (cubed)
- 2 tablespoons oil (for frying)
- 2 teaspoons garlic powder
- 2 teaspoons dried oregano (or Italian seasoning (I recommend))
- 1 teaspoon salt
- Ground black pepper (to taste)
- 2 cups long grain, basmati or jasmine brown rice (rinsed and drained)
- 4 1/2 cups chicken or vegetable broth (low sodium)
- 8 cups fresh broccoli florets (chopped)
- 1 cup plain yogurt (fat 2%+)
- 1/4 cup green onion (finely chopped)
- 1 cup marble or cheddar cheese (shredded)
At a glance
PER SERVING · TIME 65M
CAL 18%·PRO 52%
CARBS 46G50% OF CAL
4G FIBER4G SUGAR39G OTHER
FAT 10G23% OF CAL
4G SAT6G 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
- 10m
- Cook
- 50m
- Sodium
- 499mg
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 725mg
- Calcium
- 190mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 499MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.