This recipe, courtesy of Well Plated, gives you that hefty home cooked meal, without the worry of the fast weight gain. When you are busy with life, school, or family, it can be hard to take care of your body the way you are supposed to. This recipe lets you indulge while still keeping it health conscious.
This casserole is not only healthy to eat, but is also super simple to make. You combine the ingredients in the dish and put your cheese on the top, and you are basically done. It creates left overs which gives you the perfect lunch for you or your children the next day.
1 3/4 cups low-sodium chicken stock
2 cups instant brown rice (if you use white rice or non-instant rice, the cooking time and amount of liquid needed may differ)
1 pound broccoli florets, chopped into bite-sized pieces
1 teaspoon extra-virgin olive oil
1 pound boneless, skinless chicken breasts, chopped into bite-size pieces
3/4 teaspoon kosher salt, divided
3/4 teaspoon garlic powder, divided
1/2 teaspoon black pepper, divided
2 tablespoons all-purpose flour
2 cups milk, divided (I used skim)
3 tablespoons Dijon mustard
1/3 cup nonfat plain Greek yogurt
1 1/2 cups reduced-fat shredded cheddar cheese, divided (about 6 ounces)
Place a rack in center of oven and preheat oven to 375 degrees F. Lightly grease a deep 9-inch-square baking dish or a 3-quart casserole dish.
Bring the chicken stock to a boil in a large pot, then add the rice. Return to a boil, add the broccoli to the top of the rice (no need to stir it together), then cover, reduce the heat to low, and let cook 5 minutes. Remove the pot from heat and let sit, covered, for an additional 5 minutes. Most of the rice liquid should be absorbed.
Meanwhile, heat the olive oil in a Dutch oven or other large deep pot over medium-high. Add the chicken, 1/2 teaspoon salt, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper. Sauté until cooked through and no longer pink in the center, about 4 to 6 minutes, then remove to a plate. Being careful not to burn yourself, wipe the pot clean with a paper towel.
Reduce the heat to medium. In a small bowl or large measuring cup, whisk together the flour and 1/2 cup milk. Pour the mixture into the pot, then add the remaining 1 1/2 cups milk. Cook, stirring constantly until thickened, 7 to 10 minutes. Remove from the heat and whisk in the Dijon, remaining 1/4 teaspoon salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon black pepper. Stir in the Greek yogurt and 1 cup of the shredded cheese until smooth.
Add the rice and broccoli mixture and the reserved chicken to the cheese sauce, stirring gently to coat. Spoon the mixture into the prepared dish and top with the remaining 1/2 cup cheese. Bake 25 minutes until hot and bubbly. Let stand 10 minutes, then serve.
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Quick Tip: Can be frozen for up to 2 months.
Photo and Recipe Courtesy of Well Plated