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Healthy Brown Rice Casserole Recipes

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Slow Cooker Chicken and Rice Well Plated Kitchn
Slow Cooker Chicken and Rice Well Plated Kitchn from www.thekitchn.com

Description

Brown rice casserole is a hearty and healthy dish that can be served as a main course or a side dish. It's a versatile dish that can be customized to include your favorite vegetables, proteins, and seasonings. Brown rice is a great alternative to white rice because it's loaded with nutrients and fiber. This casserole is perfect for meal prep because it can be made in advance and reheated throughout the week.

Prep Time

The prep time for this recipe is approximately 15 minutes.

Cook Time

The cook time for this recipe is approximately 45 minutes.

Ingredients

  • 2 cups cooked brown rice
  • 1 cup chopped broccoli
  • 1 cup chopped carrots
  • 1 cup chopped bell peppers
  • 1 cup chopped onion
  • 1 cup chopped mushrooms
  • 1 cup cooked chicken breast
  • 1 cup low-fat shredded cheddar cheese
  • 1 cup low-sodium chicken broth
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • Salt and pepper to taste

Equipment

  • 9x13 inch baking dish
  • Large skillet
  • Chef's knife
  • Cutting board
  • Measuring cups and spoons

Method

  1. Preheat the oven to 375°F.
  2. In a large skillet, heat the olive oil over medium-high heat.
  3. Add the garlic and onion and sauté for 2-3 minutes until fragrant.
  4. Add the broccoli, carrots, bell peppers, and mushrooms and sauté for 5-7 minutes until tender.
  5. Add the cooked chicken breast, thyme, rosemary, salt, and pepper and stir to combine.
  6. Add the cooked brown rice and chicken broth and stir to combine.
  7. Transfer the mixture to a 9x13 inch baking dish.
  8. Sprinkle the shredded cheddar cheese over the top of the casserole.
  9. Bake for 30-35 minutes until the cheese is melted and bubbly.
  10. Let the casserole cool for 5-10 minutes before serving.

Notes

This recipe can be customized to include your favorite vegetables and proteins. Try adding spinach, zucchini, or tofu to the casserole for extra nutrients.

Nutrition Info

This recipe serves 8 and each serving contains approximately:
  • Calories: 250
  • Protein: 18g
  • Carbohydrates: 23g
  • Fat: 9g
  • Fiber: 3g
  • Sugar: 4g
  • Sodium: 210mg

Recipe Tips

  • Cook the brown rice according to package directions before adding it to the casserole.
  • If you don't have cooked chicken breast, you can use rotisserie chicken or canned chicken instead.
  • If you're short on time, you can use frozen vegetables instead of fresh.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.
  • You can also freeze the casserole for up to 3 months.

Enjoy this healthy and delicious brown rice casserole for a satisfying meal that's packed with nutrients and flavor!


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