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Healthier Chicken and Rice Casserole (A No-Canned-Soup Recipe!)

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The classic, comforting chicken and rice casserole made healthier! This simple, one-pan recipe uses real ingredients to create a creamy, cheesy dinner the whole family will love.
Course Main Course
Cuisine American, French, Italian
Keyword healthymaindishes,
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 6 people
Calories 356

Ingredients

1 tablespoon butter

1 onion, chopped

2 cloves of garlic, minced

1/4 cup all-purpose flour

2 cups low-fat milk

1 cup low-sodium chicken broth

1 cup uncooked long-grain white rice

2 cups cooked, shredded chicken

2 cups fresh broccoli florets, chopped small

1 cup shredded sharp cheddar cheese

1/2 teaspoon salt

1/4 teaspoon black pepper

Instructions

First, preheat your oven to 375°F (190°C).

    Next, in a large, oven-safe skillet or Dutch oven, melt the butter over medium heat. Add the chopped onion and cook for about 5 minutes until it’s soft. Then, stir in the minced garlic and cook for one more minute.

      Now, sprinkle the flour over the onions and stir it constantly for one minute. This is the simple step that will thicken our sauce.

      • A hand using a whisk to stir a smooth, white cream sauce in a skillet, the base for a healthier chicken and rice casserole.

      Slowly, while whisking, pour in the milk and then the chicken broth. Keep whisking until there are no lumps. Bring the sauce to a gentle simmer, and you will see it start to thicken.

      After that, remove the skillet from the heat. Stir in the uncooked rice, the cooked chicken, the broccoli florets, and about half of the shredded cheese. Season with a good pinch of salt and pepper.

        Finally, top the casserole with the rest of the cheese. Cover the skillet tightly with a lid or a piece of aluminum foil and bake for 30 minutes.

        Uncover the dish and bake for another 10-15 minutes, until the rice is tender and the top is golden and bubbly. Let it rest for a few minutes before you serve it.

          Notes

          Notes

          • If you don't have an oven-safe skillet, you can make the sauce in a regular pan and then pour everything into a 9x13 inch baking dish before baking.
          • You can use brown rice, but you will need to add an extra 1/2 cup of chicken broth and increase the covered baking time to about 45-50 minutes.
          • Feel free to swap the broccoli for other vegetables like frozen peas or chopped cauliflower.

          Kitchen Rescue Tips!

          • The Problem: "After baking, my rice is still a little crunchy."
            • The Rescue: The rice just needs a little more liquid and a little more time. Pour in another 1/2 cup of warm chicken broth, cover the dish tightly with foil again, and put it back in the oven for another 15-20 minutes.
          • The Problem: "My sauce seemed too thin before I baked it."
            • The Rescue: Don't worry, that is perfect! The uncooked rice is very thirsty and will absorb a lot of that liquid as it bakes, creating a wonderfully thick and creamy final casserole.
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          • For a full nutritional disclaimer, please see our Disclaimer page. 
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            • Nutrition Facts
              Servings: 6
              Amount per serving  
              Calories 356
              % Daily Value*
              Total Fat 20g 26%
              Saturated Fat 12.4g 62%
              Cholesterol 55mg 18%
              Sodium 3468mg 151%
              Total Carbohydrate 36g 13%
              Dietary Fiber 3.4g 12%
              Total Sugars 3.5g  
              Protein 10.9g  
              Vitamin D 29mcg 143%
              Calcium 269mg 21%
              Iron 3mg 17%
              Potassium 411mg 9%