Description
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A lightened-up Chicken and Rice Casserole with tender chicken, wholesome rice, and a creamy, flavorful sauce made with healthier ingredients. Perfect for meal prep or a cozy family dinner!
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
Instructions
- Preheat the Oven – Set your oven to 375°F (190°C) and lightly grease a baking dish with cooking spray.
- 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.
- 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.
- Combine Ingredients – In a large mixing bowl, combine cooked rice, cooked chicken, diced onions, minced garlic, and frozen mixed vegetables.
- Assemble the Casserole – Pour the yogurt-broth mixture over the rice mixture and stir well. Transfer everything to the prepared baking dish.
- Add Toppings – Sprinkle reduced-fat shredded cheese over the top, followed by whole wheat panko breadcrumbs for a crispy topping.
- 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.
- Serve and Enjoy – Let the casserole cool for a few minutes before serving.
Notes
- 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.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: casserole, main dish
- Method: Baking
- Cuisine: American
Keywords: Healthy chicken casserole, skinny chicken and rice, low-fat casserole, easy meal prep, healthy comfort food