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Chicken, Broccoli, and Brown Rice Casserole

Photo: Jennifer Causey; Styling: Claire Spollen

Hands-on time 30 mins
Total time 30 mins
Yield

Serves 4 (serving size: about 2 cups)

This healthy whole-grain spin on a comfort food classic is indulgent, creamy, and a guaranteed family-pleaser. Cost for 4: $10.31

Ingredients

  • 2 (3 1/2-ounce) bags boil-in-bag brown rice
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped (about 1 cup)
  • 8 ounces presliced button mushrooms
  • 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1 (12-ounce) bag microwave-in-bag fresh broccoli florets
  • 1 1/2 cups 1% low-fat milk
  • 3 tablespoons all-purpose flour
  • 3 ounces sharp cheddar cheese, shredded (about 3/4 cup)

Nutrition Information

  • calories 462
  • fat 15.8 g
  • satfat 6.2 g
  • monofat 5.6 g
  • polyfat 1.4 g
  • protein 29 g
  • carbohydrate 55 g
  • fiber 6 g
  • cholesterol 81 mg
  • iron 2 mg
  • sodium 692 mg
  • calcium 321 mg

How to Make It

  1. Preheat broiler to high. Cook rice according to package directions; drain.

  2. While rice cooks, heat a large 12-inch ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, mushrooms, and chicken; sprinkle with 1/4 teaspoon salt and pepper. Sauté 6 minutes or until chicken and onion are done.

  3. Cook broccoli in microwave according to package directions for 3 minutes. Open package to release steam.

  4. Combine milk and flour, stirring with a whisk or fork until smooth.

  5. Stir milk mixture into chicken mixture in skillet.

  6. Cook 2 minutes or until bubbly and thick, stirring frequently.

  7. Stir in remaining 1/2 teaspoon salt, rice, and broccoli. Sprinkle with cheese.

  8. Broil 1 minute or until cheese melts and just begins to brown.

  9. Riff: Try ground beef in place of the chicken.

  10. Riff: Not a fan of broccoli? Try cauliflower, spinach, green peas, carrots, or green beans instead.

  11. Riff: In place of rice, use 3 cups cooked quinoa (1 cup uncooked).

Also appeared in: All You, November, 2015;