Chicken, Broccoli and Brown Rice Casserole

1 week ago 12

Democracy Dies successful Darkness

clock1 hr 10 minscourseMain

3.7 (195)

By Ellie Krieger

This weeknight-friendly, saucy bake, with tender bites of chickenhearted and broccoli, channels a Midwestern casserole successful a steadfast way. It features parboiled brownish rice, which allows the crockery to navigator quickly, and beverage successful spot of cream, each seasoned with lemon, thyme and parmesan cheese.

From cookbook writer and registered dietitian nutritionist Ellie Krieger.

Ingredients

measuring cup

Servings: 6 (makes astir 10 cups)

2 pounds boneless, skinless chickenhearted thighs, trimmed of excess abdominous and chopped into 2-inch pieces
1/2 spoon good salt, divided
1/2 spoon freshly crushed achromatic pepper, divided
4 tablespoons olive oil, divided
1 ample yellowish bulb (10 ounces), chopped
4 ail cloves, minced oregon finely grated
1 spoon dried thyme
2 tablespoons all-purpose flour
2 cups low-sodium oregon no-salt-added chickenhearted broth
1/2 cupful full milk
1 cupful parboiled brownish rice, specified arsenic Success brand
1/2 cupful (2 ounces) grated parmesan cheese, divided
1 spoon finely grated citrus zest (from 1 lemon)
One (10-ounce) container frozen broccoli florets

Nutritional Facts

Per serving (about 1 2/3 cups), utilizing no-salt-added broth

Calories
409
Fat
20 g
Saturated Fat
5 g
Carbohydrates
20 g
Sodium
568 mg
Cholesterol
152 mg
Protein
38 g
Fiber
3 g
Sugar
4 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From cookbook writer and registered dietitian nutritionist Ellie Krieger.

Tested by Olga Massov.

Published December 29, 2025

Updated March 18, 2026