Skinny Chicken and Rice Casserole

Short Description

Skinny Chicken and Rice Casserole is a lighter take on a classic comfort food dish, packed with flavor while keeping the calorie count in check. This casserole combines tender chicken, wholesome rice, and a creamy, flavorful sauce made with healthier ingredients. Perfect for busy weeknights or meal prepping, this dish delivers a satisfying meal without the guilt.

Why You’ll Love This Recipe

• Healthier Alternative – Uses lighter ingredients like low-fat dairy and broth to maintain creaminess without excess fat.
• Easy to Prepare – Simple steps make it perfect for busy cooks.
• Great for Meal Prep – Reheats well and can be stored for multiple meals.
• Comforting and Satisfying – A perfect balance of flavors and textures.
• Customizable – Easily adaptable to different tastes and dietary needs.

Ingredients

• Boneless, skinless chicken breast
• Cooked rice (white or brown)
• Low-sodium chicken broth
• Low-fat Greek yogurt or light sour cream
• Reduced-fat shredded cheese
• Onion
• Garlic
• Frozen mixed vegetables (peas, carrots, and corn)
• Whole wheat panko breadcrumbs
• Olive oil or cooking spray
• Salt and pepper
• Garlic powder
• Onion powder
• Paprika

Directions

1. Preheat the Oven – Set your oven to 375°F (190°C) and lightly grease a baking dish with cooking spray.
2. Cook the Chicken – In a large skillet over medium heat, cook diced chicken breast with olive oil until lightly browned. Season with salt, pepper, garlic powder, and onion powder. Set aside.
3. Prepare the Sauce – In a bowl, mix low-sodium chicken broth with Greek yogurt (or light sour cream) until smooth. Add a pinch of paprika for extra flavor.
4. Combine Ingredients – In a large mixing bowl, combine cooked rice, cooked chicken, diced onions, minced garlic, and frozen mixed vegetables.
5. Assemble the Casserole – Pour the yogurt-broth mixture over the rice mixture and stir well. Transfer everything to the prepared baking dish.
6. Add Toppings – Sprinkle reduced-fat shredded cheese over the top, followed by whole wheat panko breadcrumbs for a crispy topping.
7. Bake – Cover with foil and bake for 20 minutes. Remove foil and bake for an additional 10 minutes, or until the top is golden brown.
8. Serve and Enjoy – Let the casserole cool for a few minutes before serving.

Variations

• Make It Dairy-Free – Use dairy-free yogurt and cheese alternatives.
• Add More Vegetables – Try spinach, bell peppers, or mushrooms for extra nutrients.
• Use Different Proteins – Swap chicken for lean turkey or tofu for a vegetarian version.
• Spice It Up – Add chili flakes or hot sauce for extra heat.
• Gluten-Free Option – Use gluten-free breadcrumbs or omit them entirely.

Servings and Timing

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 4-6 servings

Storage/Reheating

• Refrigeration: Store leftovers in an airtight container for up to 4 days.
• Freezing: Freeze in individual portions for up to 3 months.
• Reheating: Warm in the oven at 350°F (175°C) for 15 minutes or microwave for 2-3 minutes.

FAQs

How can I make this casserole even healthier?

You can use brown rice, leaner chicken cuts, and increase the vegetable content to boost fiber and nutrients.

Can I make this casserole ahead of time?

Yes! Assemble it in advance, cover, and refrigerate for up to 24 hours before baking.

What type of rice works best?

Both white and brown rice work, but brown rice adds more fiber and nutrients.

Can I use pre-cooked or rotisserie chicken?

Absolutely! Using pre-cooked chicken will cut down on prep time.

How do I prevent the casserole from drying out?

Cover with foil during the first half of baking and ensure there’s enough broth in the mixture.

What cheese works best?

Reduced-fat cheddar, mozzarella, or a cheese blend works well.

Can I make this in a slow cooker?

Yes! Cook on low for 4-5 hours or until heated through.

Is this recipe kid-friendly?

Yes! The creamy texture and mild flavors make it a hit with kids.

Can I add a crunchy topping?

Yes, whole wheat panko breadcrumbs or crushed whole-grain crackers work well.

Can I double the recipe?

Yes, just use a larger baking dish and adjust cooking time as needed.

Conclusion

This Skinny Chicken and Rice Casserole is a delicious, healthy, and easy-to-make dish that’s perfect for any occasion. With a balance of protein, whole grains, and veggies, it’s both satisfying and nutritious. Try it out and enjoy a comforting meal without the extra calories!

Print