This asparagus and brown rice chicken casserole is a delicious and healthy weeknight meal. It’s packed with flavor, easy to make, and a perfect addition to your collection of healthy chicken casserole recipes. You’ll love how simple and satisfying this dish is.
Key Ingredients & Substitutions
- Cooked Chicken: Rotisserie chicken works great, or you can cook chicken breasts specifically for this.
- Brown Rice: Use pre-cooked or cook it fresh. White rice can be substituted in a pinch, but brown rice adds more fiber.
- Asparagus: Fresh is best. Frozen asparagus can be used, but add it directly to the casserole frozen.
- Cream of Chicken Soup: Use a low-sodium version. You can also make your own healthy cream sauce with milk and flour.
- Chicken Broth: Low-sodium is recommended. Vegetable broth works too.
Ingredients
- 2 cups cooked brown rice
- 3 cups cooked chicken, shredded or diced
- 1 pound fresh asparagus, tough ends removed and cut into 1-inch pieces
- 1 (10.5 ounce) can low-sodium cream of chicken soup
- 1/2 cup low-sodium chicken broth
- 1/2 cup shredded cheddar cheese
- 1/4 cup milk (any kind)
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 6
- Tools: 9×13 inch baking dish, large mixing bowl
Step-by-Step Instructions
1. Preheat Your Oven and Prepare Asparagus
Preheat your oven to 375°F (190°C). Wash your asparagus thoroughly, snap off the woody ends, and cut the spears into 1-inch pieces. This ensures even cooking.
2. Combine Casserole Ingredients
In a large mixing bowl, combine the cooked brown rice, cooked chicken, and cut asparagus. Add the cream of chicken soup, chicken broth, milk, onion powder, and garlic powder. Mix everything gently until well combined.
3. Season and Transfer to Baking Dish
Season the mixture with salt and black pepper according to your preference. Transfer the entire mixture into your prepared 9×13 inch baking dish, spreading it evenly. This helps it cook thoroughly.
4. Add Cheese and Bake
Sprinkle the shredded cheddar cheese evenly over the top of the casserole. Bake for 30 minutes, or until the casserole is bubbling and the cheese is melted and lightly golden. Enjoy this healthy chicken casserole right out of the oven!
Variation Ideas
- Add Vegetables: Try adding frozen peas, corn, or diced carrots for extra nutrition and color.
- Different Cheese: Swiss cheese or a Monterey Jack blend would also be delicious.
- Spicy Kick: A pinch of red pepper flakes will add a nice warmth if you like a little heat.
- Herbs: Fresh parsley or thyme mixed in would enhance the flavor profile.
Storage Instructions
Store any leftover asparagus and brown rice chicken casserole in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can microwave individual portions until warm through, or cover the dish with foil and bake in the oven at 350°F (175°C) until heated.
Frequently Asked Questions (FAQ)
Can I use white rice instead of brown rice?
Yes, you can. However, brown rice offers more fiber and nutrients, contributing to a healthier casserole.
Do I need to cook the asparagus before adding it?
No, you don’t. The asparagus will cook perfectly in the oven with the rest of the ingredients, retaining its crispness.
Can I assemble this casserole ahead of time?
Absolutely! You can assemble the casserole up to 24 hours in advance. Cover it and refrigerate until you’re ready to bake, adding an extra 10-15 minutes to the baking time.
What if I don’t have cream of chicken soup?
You can make a quick homemade cream sauce with butter, flour, and milk or chicken broth as a healthy alternative for your chicken casserole recipes.
How can I make this casserole gluten-free?
Ensure your cream of chicken soup is gluten-free (many brands are) or make your own cream sauce using a gluten-free flour blend.
Is this casserole freezer-friendly?
Yes, it is! Once cooled, cover tightly with foil or transfer to a freezer-safe container for up to 2-3 months. Thaw overnight in the refrigerator before reheating.