Low Sodium Cheesy Chicken, Broccoli, and Wild Rice Casserole

Kaleigh McMordie

Nutrition Highlights (per serving)

Calories 218
Fat 8g
Carbs 22g
Protein 17g
View All
Total Time 45 min
Prep 15 min, Cook 30 min
Servings 9 servings (1 cup each)

It’s important to consume a variety of food from all of the food groups to stay healthy and get all of the essential nutrients your body needs. I recommend building meals that consist of at least a lean protein, a whole grain or starch, and a fruit or vegetable. These components are all important to provide you energy throughout the day and help control your blood pressure.

It’s easy to visualize when you have separate portions of protein, grains, and vegetables, but it can be harder to tell if you’re getting a good variety of foods in mixed dishes like casseroles. This cheesy chicken, broccoli, and wild rice casserole is loaded with vegetables, whole grains, lean protein, and dairy. It’s an easy and delicious meal that has all of the food groups in one, and one that your family will love!

This recipe tastes like comfort food but it is filled with fiber-rich vegetables and whole grains. It’s even easier to prepare with frozen broccoli, leftover chicken, and leftover wild rice.

Ingredients

  • 12 ounces boneless, skinless chicken breast
  • 1/4 teaspoon sea salt
  • 3/4 teaspoon freshly cracked black pepper, divided
  • 2 tablespoons olive oil, divided
  • 1/2 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 3 cups frozen broccoli florets
  • 1 tablespoon whole wheat flour or all-purpose flour
  • 1 1/2 cups skim milk
  • 3/4 cups sharp cheddar cheese, freshly grated, divided
  • 2 cups cooked whole grain wild rice blend
  • Cooking spray
  • 1/4 cup whole wheat panko breadcrumbs

Preparation

  1. Heat oven to 350F. Cut chicken into 1/2-inch cubes. Season with salt and 1/4 teaspoon pepper.
  2. In a large skillet, heat 1/2 tablespoon of the oil over medium heat. Add chicken and cook, stirring, until chicken is cooked through. Remove chicken to a large bowl.

  3. In the same skillet, heat another 1/2 tablespoon of oil. Add garlic, onion, and broccoli. Cook, stirring, until onion is soft and broccoli is bright green. Pour into bowl with chicken.

  1. Turn heat to low and add remaining tablespoon of oil to the skillet. Sprinkle flour over oil and whisk to make a paste. Slowly add milk, whisking to combine. Stir in cheese and remaining 1/2 teaspoon of black pepper. Remove from heat.

  2. Add rice to chicken and broccoli in the large bowl. Stir to combine. Gently stir in cheese sauce.

  3. Spray a 9x9-inch baking dish with cooking spray. Spread rice mixture into baking dish. Sprinkle with remaining 1/4 cup of cheese and breadcrumbs.

  4. Bake 15 to 20 minutes, or until cheese is melted and casserole is bubbly. Remove from the oven and serve hot

Ingredient Variations and Substitutions

If you can’t find whole grain wild rice, use brown rice instead.

For a vegetarian option, leave out the chicken.

Add ​any vegetables you have, such as carrots, cauliflower, spinach, corn or bell peppers.

Cooking and Serving Tips

This casserole is great reheated for lunch. To reheat in the oven, cover with foil and bake at 350F until warmed through.

Serve with a salad for extra vegetables. 

Nutrition Facts
Servings: 9 servings (1 cup each)
Amount per serving  
Calories 218
% Daily Value*
Total Fat 8g 10%
Saturated Fat 3g 15%
Cholesterol 34mg 11%
Sodium 189mg 8%
Total Carbohydrate 22g 8%
Dietary Fiber 3g 11%
Total Sugars 4g  
Includes 0g Added Sugars 0%
Protein 17g  
Vitamin D 1mcg 5%
Calcium 146mg 11%
Iron 1mg 6%
Potassium 283mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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