A healthy casserole the whole family will love! This Broccoli, Chicken and Cheese Wild Rice Casserole can be made ahead of time, perfect for busy nights.
Hi everyone, Danae from Recipe Runner here today. I hope you all had a wonderful Thanksgiving. If you’re like me you’re taking this week to recover before all of the holiday parties, baking and decadence start up again.
It doesn’t seem possible that December starts tomorrow! I have a love hate relationship with this month. I love the buildup to Christmas, but I hate the stress that comes with it. Shopping causes me the most stress, especially with those hard to shop for people (my husband). Luckily I already have an idea for him this year, so I’m already feeling a little less stressed out.
Another thing that keeps me from stressing out is having easy, healthy dinners that I can assemble in advance and stick in the oven on those days I don’t have time to cook. This Broccoli, Chicken and Cheese Wild Rice Casserole is one of those dinners.
Wild rice can be made in a big batch, cooled and stored flat in a freezer bag in the freezer until you need it. That alone will save you nearly an hour of cooking time.
The casserole itself can be made and stored in the refrigerator a couple days in advance. Then on that day you spend all day shopping and don’t want to cook dinner, all you have to do is stick it in the oven and bake it until it’s bubbly and the cheese is melted.
On top of being an easy dinner that can be made ahead of time, this Broccoli, Chicken and Cheese Wild Rice Casserole is also healthier as far as casseroles go. Instead of using white rice, I used whole grain wild rice. I love the nuttiness that it adds, plus it fills you up much faster than white rice.
The other ingredient that adds wonderful creaminess to this casserole without any guilt is Greek yogurt. Skip the condensed soups and heavy cream, you won’t miss them, I promise. Plus that means you can add a little extra cheese! Enjoy!
Broccoli, Chicken and Cheese Wild Rice Casserole
- 1 cup uncooked wild rice
- 2 cups broccoli florets
- 1/2 cup diced onion
- 1 clove of garlic minced
- 3/4 pound chicken breasts cut into bite sized pieces
- Kosher salt and fresh ground black pepper to taste
- 1 tablespoon butter
- 1 1/2 tablespoons flour
- 1 1/4 cups milk
- 1/2 cup shredded sharp cheddar cheese
- 3/4 cup shredded Swiss cheese
- 1/4 cup plain non-fat Greek yogurt
- Cook the wild rice according to package instructions.
- Preheat oven to 375 degrees and spray a 2 quart casserole dish (or similar size) with cooking oil.
- Heat a large non-stick skillet over medium-high heat.
- When the skillet is hot add in the broccoli florets and sauté for 1 minute.
- Add in 1/4 cup of water and cover with a lid.
- Let the broccoli steam for approximately 3 minutes then remove it from the skillet onto a plate.
- Return the skillet to the stove and spray with cooking oil.
- Add in the onion and garlic and sauté for 2 minutes.
- Add in the chicken and season with salt and pepper.
- Sauté the chicken until it is cooked through then remove the mixture from the skillet and onto the plate with the broccoli.
- Lower the heat to medium and melt the butter in the skillet.
- Whisk in the flour, let it cook for 1 minute.
- Slowly whisk in the milk until the flour mixture is dissolved and the sauce starts to thicken.
- Season with salt and pepper and continue to whisk until the sauce is thick enough to coat the back of a spoon.
- Add in the cheese, reserving 1/4 cup and whisk until melted and smooth.
- Remove the skillet from the heat and whisk in the Greek yogurt.
- Add the chicken, broccoli and wild rice to the sauce and stir together until everything is combined.
- Pour into the prepared casserole dish and top with the remaining shredded cheese.
- Cover loosely with foil and bake for approximately 20-30 minutes or until bubbly and the cheese is melted.
Nutrition InformationCalories: 325, Fat: 12g, Saturated Fat: 6g, Cholesterol: 69mg, Sodium: 204mg, Potassium: 539mg, Carbohydrates: 28g, Fiber: 2g, Sugar: 4g, Protein: 25g, Vitamin A: 555%, Vitamin C: 28.9%, Calcium: 269%, Iron: 1.1%
*Nutritional information is an estimate. Please consult a doctor or nutritionist for the most accurate nutritional info.
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