Broccoli, Rice, Cheese, and Chicken Casserole Recipe
This comforting Broccoli, Rice, Cheese, and Chicken Casserole is not only delicious but also easy to prepare, making it a perfect weeknight meal. It combines tender chicken, nutritious broccoli, and creamy cheese over a base of fluffy rice, all baked to perfection. With some adjustments, this dish can be made to fit into a Weight Watchers plan, allowing you to enjoy your favorite flavors without compromising your health goals.
Ingredients:
- 2 cups water
- 2 cups uncooked instant rice (use brown rice for more fiber)
- 2 (10-ounce) cans chunk chicken, drained (or 3 cups of cooked, shredded chicken)
- 1 (16-ounce) package frozen chopped broccoli
- 1 pound processed cheese food, cubed (consider using a lower-fat cheese option)
- 1 (10.75-ounce) can condensed cream of mushroom soup (opt for a reduced-fat version)
- 1 (10.75-ounce) can condensed cream of chicken soup (low-fat or healthy request version works)
- 1 cup milk (use skim or almond milk for fewer calories)
- ¼ cup butter, cubed (substitute with olive oil or a low-calorie spread)
- 1 small white onion, chopped
Weight Watchers Points:
To calculate the points for this casserole, we’ll consider the ingredient modifications and overall servings. The following are estimated points per serving, assuming the recipe serves 8.
- Instant Rice:
- Canned Chicken:
- Frozen Broccoli:
- Processed Cheese:
- Cream of Mushroom Soup:
- Cream of Chicken Soup:
- Milk:
- Butter:
- Onion:
Points per Serving: Approximately 5 points per serving (8 servings total)
Nutrition Information (Per Serving):
- Calories: 300
- Protein: 20g
- Fat: 15g
- Carbohydrates: 30g
- Fiber: 2g
- Sugar: 3g
- Sodium: 600mg
Instructions:
- Preheat the Oven: Begin by preheating your oven to 350°F (175°C). This ensures that your casserole will cook evenly throughout.
- Prepare the Rice: In a medium saucepan, bring 2 cups of water to a boil. Once boiling, stir in the instant rice, cover, and remove from heat. Allow the rice to stand for about 5 minutes, letting it absorb the water and fluff up.
- Mix the Casserole Ingredients: In a large mixing bowl, combine the prepared rice, drained chunk chicken, frozen chopped broccoli, cubed processed cheese, both cans of condensed soups, milk, cubed butter, and chopped onion. Stir until all ingredients are evenly mixed.
- Transfer to Baking Dish: Pour the mixture into a 9×13-inch baking dish, spreading it evenly to ensure even cooking.
- Bake: Place the dish in the preheated oven. Bake for 30 to 35 minutes, or until the cheese is melted and bubbly. Stir the mixture halfway through baking to promote even melting of the cheese.
- Cool and Serve: Once done, remove from the oven and allow to cool for a few minutes before serving. This dish pairs wonderfully with a fresh salad or steamed vegetables.
Useful Tips:
- Make-Ahead Option: This casserole can be prepared ahead of time. Assemble the ingredients in the baking dish, cover, and refrigerate. When ready to bake, add an additional 10-15 minutes to the cooking time.
- Substitutions: Feel free to customize the casserole by adding different vegetables, such as bell peppers, carrots, or spinach, to enhance its nutritional value.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to three days. Reheat in the microwave or oven until warmed through.
- Freezing: This casserole also freezes well. To freeze, let it cool completely, then transfer to a freezer-safe container. It can be frozen for up to three months. Thaw in the refrigerator overnight before reheating.
Conclusion:
This Broccoli, Rice, Cheese, and Chicken Casserole is a delightful dish that balances convenience and flavor. By making a few simple adjustments, you can enjoy this hearty meal while staying on track with your health goals. It’s perfect for families, meal prep, or cozy gatherings, providing a satisfying and nutritious option for any occasion. Enjoy this dish, knowing it’s packed with goodness and tailored to fit your lifestyle!