Healthier Broccoli Chicken Casserole

Healthier Broccoli Chicken Casserole

This Healthier Broccoli Chicken Casserole is a nutritious and satisfying dish that combines lean chicken, fresh broccoli, and a lighter, creamy sauce, topped with a crunchy whole-grain topping. It’s perfect for a wholesome family meal and easy to prepare.

Ingredients:

• For the Casserole:
• 2 cups cooked chicken breast, shredded or diced
• 4 cups broccoli florets (steamed or blanched)
• 1 cup cooked brown rice or quinoa
• 1 cup plain Greek yogurt (non-fat or low-fat)
• 1/2 cup low-fat shredded cheese (cheddar, mozzarella, or your choice)
• 1/2 cup low-sodium chicken broth
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme or basil
• Salt and pepper to taste
• For the Topping:
• 1/2 cup whole-grain breadcrumbs (or panko for extra crunch)
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon olive oil or melted butter
• 1/4 teaspoon garlic powder (optional)

Instructions:

1. Preheat the Oven:

• Preheat your oven to 375°F (190°C).

1. Prepare the Broccoli:

• Steam or blanch the broccoli florets until just tender, about 3-4 minutes. Drain and set aside.

1. Cook the Aromatics:

• In a skillet, heat a small amount of olive oil over medium heat. Add the chopped onion and cook until softened, about 4-5 minutes. Add the minced garlic and cook for an additional minute. Remove from heat.

1. Mix the Casserole:

• In a large bowl, combine the cooked chicken, steamed broccoli, cooked rice or quinoa, Greek yogurt, shredded cheese, chicken broth, cooked onions and garlic, dried thyme or basil, salt, and pepper. Stir until well mixed.

1. Assemble the Casserole:

• Transfer the mixture into a greased 9×13-inch baking dish or a similarly sized ovenproof dish. Smooth the top with a spatula.

1. Prepare the Topping:

• In a small bowl, combine the whole-grain breadcrumbs, grated Parmesan cheese, olive oil (or melted butter), and garlic powder if using. Mix until the crumbs are evenly coated.

1. Add Topping and Bake:

• Sprinkle the breadcrumb mixture evenly over the casserole.
• Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is heated through and bubbly.

1. Cool and Serve:

• Allow the casserole to cool for a few minutes before serving. This helps the dish set and makes serving easier.

1. Garnish (Optional):

• Garnish with chopped fresh parsley or a sprinkle of additional cheese if desired.

This Healthier Broccoli Chicken Casserole is a great way to enjoy a comforting, nutrient-rich meal that’s lower in fat and calories but full of flavor. It’s perfect for meal prep or a family dinner. Enjoy!