Description

A lighter version of a classic comfort food, this casserole is made with lean chicken breast, brown rice, and fresh vegetables. It’s creamy, filling, and full of flavor—without the heavy cream, butter, or guilt.

Ingredients

Scale

2 cups cooked brown rice
2 cups cooked chicken breast, chopped
1 cup broccoli florets
1 cup diced carrots
1 cup peas (frozen or fresh)
1 cup low-fat milk
1/2 cup plain Greek yogurt
1/2 cup low-fat shredded cheese (optional)
1/2 cup low-sodium chicken broth
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried thyme
Salt and pepper to taste
1 tbsp olive oil (for sautéing vegetables)

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Instructions

Preheat oven to 375°F (190°C).
In a pan, sauté broccoli, carrots, and peas in olive oil for 4–5 minutes until slightly soft.
In a large bowl, mix milk, Greek yogurt, broth, garlic powder, onion powder, thyme, salt, and pepper.
In a large baking dish, layer cooked rice, then cooked chicken, then sautéed veggies.
Pour the sauce mixture over the top. Mix gently to combine.
Sprinkle with cheese if using.
Cover with foil and bake for 25–30 minutes.
Remove foil during the last 5–10 minutes for a crisp top.
Serve warm and garnish with fresh herbs if desired.

Notes

You can substitute white rice or use pre-cooked rice to save time.

Greek yogurt adds creaminess and protein.

Use dairy-free milk and cheese for a vegan version.

To make it spicier, add red pepper flakes or jalapeños.

Store leftovers in an airtight container for up to 4 days in the fridge.

Prep Time: 15M
Cook Time: 30M
Category: Dinner
Method: Baking
Cuisine: American