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Easy High-Protein Chicken and Rice Casserole with Broccoli

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A quick and nourishing casserole combining tender chicken, fluffy rice, and crisp broccoli in a creamy, cheesy sauce. Perfect for healthy weeknight meals that are both satisfying and wholesome.

Ingredients

Scale
  • 2 cups cooked chicken breast, shredded or diced (rotisserie chicken works great)
  • 1 cup white long-grain rice, uncooked (jasmine or basmati preferred; brown rice can be used with longer cooking)
  • 2 cups fresh broccoli florets (frozen thawed and drained if needed)
  • 1 cup small-curd, low-fat cottage cheese
  • 1 cup shredded sharp cheddar cheese
  • 2 cups low-sodium chicken broth
  • 1 small yellow onion, finely diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil or butter
  • 1 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt (adjust to taste)
  • Optional: 1/4 teaspoon smoked paprika or a pinch of red pepper flakes

Instructions

  1. Rinse 1 cup of rice under cold water until water runs clear. In a medium saucepan, bring 2 cups of water to a boil. Add rice, cover, reduce heat to low, and simmer for 15 minutes (white rice) or 40 minutes (brown rice) until water is absorbed and rice is tender. Remove from heat and fluff with a fork.
  2. While rice cooks, heat 1 tablespoon olive oil or butter in a large skillet over medium heat. Add diced onion and cook until translucent and soft, about 5 minutes. Add minced garlic and cook for 30 seconds until fragrant, being careful not to burn.
  3. Pour 2 cups chicken broth into the skillet with onions and garlic. Stir in dried thyme, salt, pepper, and optional smoked paprika or red pepper flakes. Bring to a gentle simmer.
  4. In a large mixing bowl, combine cooked rice, cooked chicken, broccoli florets, sautéed onion-garlic-broth mixture, cottage cheese, and half of the shredded cheddar cheese. Mix gently until evenly coated. Broccoli should be raw or just barely steamed to stay crisp after baking.
  5. Pour mixture into a greased 9×13 inch casserole dish, spreading evenly. Sprinkle remaining cheddar cheese on top.
  6. Preheat oven to 375°F (190°C). Bake uncovered for 25-30 minutes until cheese is bubbly and lightly browned, and broccoli is tender but bright green.
  7. Let casserole rest for 5 minutes before serving to set and make portioning easier.

Notes

Use small-curd cottage cheese for better texture. Do not overcook broccoli before baking to avoid mushiness. Fluff rice after cooking to prevent clumping. Rotisserie chicken is a great shortcut. For a crispier top, broil casserole for last 2-3 minutes watching carefully. Dairy-free and vegetarian substitutions are possible.

Nutrition

Keywords: chicken casserole, high protein, healthy meals, broccoli casserole, easy dinner, chicken and rice, weeknight dinner

Find it online: https://realityeats.com/easy-high-protein-chicken-and-rice-casserole-with-broccoli-recipe-for-healthy-meals/