Skinny Cheesy Chicken and Broccoli Rice Casserole

Dinner time -- dinner time, wanting something different, but with bitter cold temperatures and another inch of snow from a late winter storm, I wanted some comfort food.  But “comfort food” doesn’t always equate to good for you, and with us trying hard to be on the healthier bandwagon, I felt like I needed inspiration.  I went through Pinterest… first, looking under “chicken” recipes, followed by “chicken casserole” recipes.  Everything kept coming up with “cream of something” to be used, and that just seems too anti-healthy.  It sometimes makes the same noise as the cranberry jelly come out of the can, and it makes me think of it squishing through my arteries.  Next search was for “healthy chicken casserole” and I came across this one.  It filled the bill – warm, comforting, and shockingly healthier than I thought it would be.  I didn’t believe it was until I entered all of the ingredients into MyFitnessPal.  And what is the best part – it was DELICIOUS!  It even got the Jimmy seal of approval.  Can’t wait for Catherine to come home tomorrow night and try it!

• 1½ cups jasmine rice
• 2 cups chicken broth
• 1 cup water
  
• 4 cups broccoli florets (about 1 head)
  (I used one package of frozen broccoli florets)
• 4 green onions, chopped
  
• 1 Tbsp. extra virgin olive oil
• 2 boneless, skinless chicken breasts, chopped into bite-sized pieces
• Salt, pepper, garlic powder
  
• 5 tsp. flour
• 2 cups milk, divided
  (I used fat free Hood Smart Milk)
• 1/3 cup light sour cream
  (I didn't have any light, so I used regular, which is factored in the nutritional data below)
• 8oz. shredded cheddar cheese, divided
• ¼ tsp. salt
• ¼ tsp. pepper
• 1¼ tsp. garlic powder

DIRECTIONS

1. Bring chicken broth and water to a boil in a large pot then add rice; Cover then turn heat down to medium-low.
2. When rice has 5 minutes left to cook add broccoli and green onions on top to steam.
3. Meanwhile, heat extra virgin olive oil in a large skillet over medium-high heat.
4. Add chicken, season with salt, pepper, and garlic powder, and then sauté until no longer pink.
5. Remove to a plate and set aside then very carefully wipe out skillet with a dry paper towel.
6. Turn heat down to medium then whisk together flour and ½ cup milk in a small bowl.
7. Pour mixture into skillet then add remaining 1½ cups milk.
8. Cook mixture, stirring constantly, until thickened, 7-10 minutes.
9. Remove skillet from heat then add ¾ of the shredded cheese, sour cream, salt, pepper, and garlic powder, and stir until smooth.
10. Preheat oven to 450 degrees.
11. Combine cooked rice and broccoli mixture with cheese sauce then scoop mixture into a nonstick sprayed 9×13” baking dish and top with remaining cheese.
12. Bake until cheese is melted, about 10 minutes, then let casserole rest for 5 minutes before serving.

Yields about 8 servings

Adapted from Iowa Girl Eats blog

Nutritional Information: