Healthy Chicken and Rice Casserole
This Healthy Chicken and Rice Casserole is a comforting one-dish meal that's lighter yet still creamy and satisfying, packed with wholesome ingredients and seasonal flavors.
Ingredients
Main Ingredients
- 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 cup long-grain brown rice (or white rice if you prefer)
- 2.5 cups low-sodium chicken broth
- 1 cup low-fat milk or unsweetened plant milk
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 cups mixed seasonal vegetables (e.g., diced carrots, peas, and mushrooms)
- 1 cup baby spinach, roughly chopped
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 0.5 tsp smoked paprika
- Salt and pepper to taste
- 0.25 cup grated Parmesan or a mild cheese of choice Optional: for cheesy flavor
- 1 tbsp lemon juice For brightness (optional)
Instructions
Preheat and prep
- Preheat oven to 375°F (190°C).
- Lightly grease a 9x13-inch casserole dish.
Brown the chicken
- In a large skillet, heat olive oil over medium heat.
- Add chicken pieces seasoned with salt, pepper, and half the herbs. Cook until lightly browned but not fully cooked through, about 4–5 minutes. Remove and set aside.
Sauté aromatics and veggies
- In the same skillet, add onion and garlic and sauté until softened, about 3 minutes.
- Stir in mixed vegetables and cook another 2–3 minutes. Add rice and toast for 1 minute.
Combine and bake
- In the casserole dish, combine browned chicken, sautéed veggies, rice, chicken broth, milk, remaining herbs, and lemon juice if using. Stir to combine and cover tightly with foil.
- Bake for 40–45 minutes, until rice is cooked and liquid is absorbed. Remove foil, stir in spinach and cheese, and bake uncovered for an additional 5–7 minutes until cheese melts and spinach wilts.
Rest and serve
- Let the Healthy Chicken and Rice Casserole rest 5–10 minutes before serving so flavors settle. Garnish with extra herbs.
Notes
Use the right rice: Brown rice takes longer; adjust baking time or pre-soak for even cooking. Keep it covered to trap steam and cook rice thoroughly. Taste as you go to adjust seasoning - a splash of lemon brightens the whole casserole. Double the veggies for a lighter dish.
Nutrition
Serving: 1gCalories: 350kcalCarbohydrates: 40gProtein: 30gFat: 10gSaturated Fat: 3gSodium: 500mgFiber: 4gSugar: 2g
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