Looking for a delicious and healthy dinner solution? This Teriyaki Chicken and Brown Rice Casserole offers a flavorful, complete meal in one dish. It’s an easy-to-make Healthy Chicken Casserole that’s perfect for busy weeknights.
Key Ingredients & Substitutions:
- Chicken: Use boneless, skinless chicken breasts or thighs.
- Brown Rice: Quick-cooking brown rice works best here. You can use regular brown rice but cooking time will increase.
- Teriyaki Sauce: Choose a low-sodium variety if possible.
- Vegetables: Broccoli florets are excellent; use frozen for convenience. Peas, carrots, or bell peppers also work well.
- Chicken Broth: Low-sodium chicken broth is recommended.
Ingredients:
- 2 cups cooked, shredded chicken
- 1 ½ cups uncooked quick-cooking brown rice
- 1 ½ cups low-sodium chicken broth
- ¾ cup low-sodium teriyaki sauce, divided
- 1 ½ cups frozen broccoli florets, thawed
- ½ cup shredded carrots (optional)
- 2 tablespoons olive oil
- ¼ teaspoon black pepper
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 the Dish
Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish. This prepares your vessel for a delicious Healthy Chicken Casserole.
2. Combine Ingredients
In a large mixing bowl, combine the cooked shredded chicken, uncooked brown rice, chicken broth, ½ cup of the teriyaki sauce, olive oil, and black pepper. Mix thoroughly until all ingredients are well combined.
3. Assemble the Casserole
Pour the chicken and rice mixture into the prepared baking dish, spreading it evenly. Top with the thawed broccoli florets and shredded carrots, if using.
4. Bake the Casserole
Cover the baking dish tightly with aluminum foil. Bake for 25 minutes. This allows the brown rice to cook through and absorb the delicious flavors of this Healthy Chicken Casserole.
5. Finish and Serve
Remove the foil and drizzle the remaining ¼ cup of teriyaki sauce over the casserole. Bake for an additional 5 minutes, uncovered, to let the sauce caramelize slightly. Let it rest for a few minutes before serving.
Variation Ideas:
- Add a sprinkle of sesame seeds before serving for extra crunch.
- Incorporate other vegetables like sliced mushrooms or diced bell peppers.
- Add a pinch of red pepper flakes for a subtle kick.
Storage Instructions:
Store leftover Teriyaki Chicken and Brown Rice Casserole in an airtight container in the refrigerator for up to 3-4 days. Reheat individual portions in the microwave until thoroughly warm.
Frequently Asked Questions (FAQ):
- Can I use white rice instead of brown rice?
Yes, you can, but adjust the cooking time as white rice cooks faster. The texture might also be slightly different.
- How do I cook the chicken if I don’t have shredded chicken already?
You can boil, bake, or pan-fry chicken breasts or thighs until cooked through, then shred them with two forks.
- Can I prepare this casserole ahead of time?
You can assemble it without baking and store it in the refrigerator for up to 24 hours. Add an extra 10-15 minutes to the baking time.
- Is this casserole freezer-friendly?
Yes, you can freeze individual portions or the entire casserole after baking. Thaw in the refrigerator overnight before reheating.
- What if I don’t have quick-cooking brown rice?
If using regular brown rice, you may need to increase the chicken broth slightly and extend the baking time by about 15-20 minutes, ensuring the rice is fully cooked.
- Can I add cheese to this Healthy Chicken Casserole?
While not traditional for teriyaki, you could add a sprinkle of mozzarella or cheddar cheese in the last few minutes of baking if desired.