Description
This Healthy Chicken and Rice Casserole is a wholesome, family-friendly dinner packed with lean protein, vegetables, and whole grains. Perfect for weeknights or make-ahead meal prep, it’s simple, satisfying, and full of flavor.
Ingredients
1 pound chicken breast, diced
1 cup uncooked brown or white rice
1 cup carrots, diced
2 cups broccoli florets
1 small onion, chopped
2 cloves garlic, minced
2 cups chicken broth
1 tablespoon olive oil
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon Italian seasoning
2 tablespoons chopped fresh parsley (optional)
Instructions
1. Preheat oven to 375°F (190°C).
2. Dice chicken breast, carrots, broccoli, onion, and garlic.
3. Heat olive oil in a skillet over medium heat. Add onion, garlic, and carrots. Cook for 4–5 minutes until softened.
4. In a large bowl, mix the sautéed vegetables, raw chicken, rice, broccoli, seasonings, and chicken broth. Stir well.
5. Transfer to a greased casserole dish. Cover with foil and bake for 50–60 minutes, or until rice is tender and chicken is cooked through.
6. Let sit uncovered for 5 minutes. Top with fresh parsley and serve.
Notes
Be sure to use long-grain rice for best texture—avoid instant or quick-cooking rice.
If using frozen vegetables, thaw and drain them well before adding.
For added richness, sprinkle cheese on top during the last 10 minutes of baking.
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 3g
- Sodium: 450mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 4g
- Protein: 28g
- Cholesterol: 65mg
Keywords: Healthy chicken casserole, easy meal prep, chicken and rice