Description
This Healthy Chicken Broccoli Casserole is a wholesome and comforting dish that combines tender chicken, fresh broccoli, and a creamy mushroom sauce, all baked to bubbly perfection.
Ingredients
Scale
- 1 tablespoon oil
- 1 lb chicken breasts or thighs, cut into 1-inch pieces
- 4 cups broccoli florets
- 1 small yellow onion, peeled and diced
- 8 ounces sliced white mushrooms
- 2 ½ cups cooked rice or 1 (12 oz) bag frozen riced cauliflower
- 2 tablespoons arrowroot flour
- 4 large garlic cloves, minced
- 1 cup full-fat coconut milk (or other milk)
- ¾ cup broth
- 2 teaspoons dried thyme
- 1 ½ teaspoons fine sea salt
- ¼ teaspoon ground black pepper
- ¼ cup nutritional yeast (optional for cheesy flavor)
Instructions
- If using frozen riced cauliflower, lay it out to thaw. Preheat the oven to 400°F (200°C) and generously grease a 9×13 inch casserole dish.
- Heat 1 tablespoon of oil in a large skillet over medium heat. Add the chicken pieces and cook for 4-5 minutes until starting to brown. Then add the broccoli florets and stir together. Continue cooking until the chicken is no longer pink and broccoli is tender but still vibrant, about 5-7 minutes. Transfer this mixture to the prepared casserole dish.
- In a large saucepan over medium heat, heat a tablespoon of oil. Add the diced onion and cook until translucent, approximately 2 minutes. Add the sliced mushrooms and cook until soft, about 3-4 minutes. Stir in the arrowroot flour and minced garlic to form a light roux. Slowly whisk in the coconut milk and broth. Add dried thyme, sea salt, ground black pepper, and optional nutritional yeast. Bring the sauce to a gentle boil, then reduce heat to simmer and cook for 2-3 minutes until slightly thickened. Remove from heat.
- Add cooked rice or thawed cauliflower rice to the casserole dish with chicken and broccoli. Pour the prepared mushroom cream sauce evenly over the dish and gently fold everything together until fully combined. Spread the mixture evenly in the casserole dish.
- Place the casserole dish in the preheated oven and bake for 20 minutes, or until the edges are bubbly and the top is slightly golden. Allow the casserole to sit for 5-10 minutes before serving.
Notes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 3g
- Sodium: 600mg
- Fat: 14g
- Saturated Fat: 8g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 70mg