This Creamy Broccoli and Brown Rice Chicken Bake is a healthy chicken casserole perfect for busy weeknights. You’ll love how easy it is to prepare and how satisfying it is for the whole family.
Key Ingredients & Substitutions:
- Cooked Chicken: Rotisserie chicken or leftover chicken works perfectly. You can also cook chicken breasts specifically for this recipe.
- Brown Rice: Cooked brown rice provides a hearty base. White rice can be used, but brown rice offers more fiber.
- Broccoli: Fresh or frozen broccoli florets are great. If using frozen, no need to thaw.
- Creamy Sauce: A simple, light sauce made with chicken broth and a little cornstarch. For dairy-free, use a plant-based milk and thickening agent.
Ingredients:
- 2 cups cooked brown rice
- 3 cups cooked chicken, shredded or diced
- 4 cups broccoli florets (fresh or frozen)
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups chicken broth
- 1/2 cup milk (dairy or non-dairy)
- 2 tablespoons cornstarch
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
- 1/2 cup shredded cheddar cheese (optional, for topping)
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 6
- Tools Needed: Large oven-safe baking dish, large skillet
Step-by-Step Instructions:
1. Prepare Your Ingredients
Preheat your oven to 375°F (190°C). Cook your brown rice according to package directions if you don’t already have some ready. Shred or dice your cooked chicken.
2. Sauté Aromatics
Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
3. Make the Creamy Sauce
In a small bowl, whisk together the chicken broth, milk, cornstarch, and dried thyme. Pour this mixture into the skillet with the onions and garlic. Bring to a simmer, stirring constantly, until the sauce thickens. Season with salt and pepper.
4. Combine and Assemble
In a large mixing bowl, combine the cooked brown rice, cooked chicken, broccoli florets, and the creamy sauce. Stir gently to ensure everything is evenly coated. Transfer the mixture to your prepared baking dish.
5. Bake Your Healthy Chicken Casserole
If using, sprinkle the shredded cheese evenly over the top of the casserole. Bake for 25-30 minutes, or until the broccoli is tender and the casserole is bubbly and heated through. Let it rest for a few minutes before serving.
Variation Ideas:
- Add diced carrots or bell peppers for extra vegetables.
- Stir in a can of drained and rinsed cannellini beans for added protein and fiber.
- Top with crushed whole-wheat crackers or breadcrumbs for a crispy crust.
- Experiment with different herbs like dried rosemary or a touch of smoked paprika.
Storage Instructions:
Store any leftover Creamy Broccoli and Brown Rice Chicken Bake in an airtight container in the refrigerator for up to 3-4 days. Reheat individual portions in the microwave until warmed through, or in the oven at 350°F (175°C) until bubbly.
Frequently Asked Questions (FAQ):
- Can I use frozen cooked chicken?
Yes, you can use frozen cooked chicken. Make sure to thaw it completely before adding it to the casserole.
- Do I have to cook the broccoli first?
No, you don’t need to cook the broccoli beforehand. It will cook to tender perfection in the oven with the casserole.
- What if I don’t have brown rice?
You can substitute with cooked white rice, but brown rice adds more fiber and a nuttier flavor to this healthy chicken casserole.
- How can I make this dairy-free?
Use a plant-based milk (like almond or oat milk) and omit the cheese topping to make this recipe dairy-free.
- Can I prepare this healthy chicken casserole ahead of time?
Yes, you can assemble the casserole completely and store it covered in the refrigerator for up to 24 hours. Add an extra 10-15 minutes to the baking time if baking from cold.
- Is this recipe freezer-friendly?
Yes, this casserole freezes well. Cool completely, then cover tightly and freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating.