Name: Baked chicken and vegetable casserole
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 1/4 cup white rice; 1/3 cup water; 6 oz boneless skinless chicken breast, cut into 1-inch cubes; 3.5 oz broccoli florets, chopped small; 1/4 cup reduced-sodium chicken broth; 3 tbsp nonfat Greek yogurt; 1 tsp Dijon mustard; 1/4 tsp garlic powder; 1/2 tsp onion powder; 1/4 tsp salt; 1/4 tsp black pepper; 2 tbsp shredded cheddar cheese

Nutrition

Per serving

439 calories

Protein: 50g; 45% of calories
Carbs: 38g; 35% of calories
Fat: 10g; 20% of calories

Instructions

Prep 15 min · Cook 35 min

Preheat your oven to 375°F. In a small saucepan, bring the water and rice to a boil over high heat. Reduce the heat to low, cover, and simmer for 15 minutes. Remove from the heat and let it rest, covered, for 5 minutes.
In a small bowl, whisk together the chicken broth, Greek yogurt, Dijon mustard, garlic powder, onion powder, salt, and black pepper until smooth.
In a small baking dish, combine the cooked rice, raw chicken cubes, and chopped broccoli. Pour the sauce over the mixture and stir until everything is well coated. Top with the shredded cheddar cheese.
Bake the casserole for 25 to 30 minutes until the chicken is cooked through and the cheese is melted. Let it stand for a few minutes before eating. Done when opaque in the center, 165°F.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes