High Protein Chicken and Rice Casserole
A hearty and nutritious high protein chicken and rice casserole packed with tender chicken, brown rice, vegetables, and a creamy cheese sauce. Perfect for a wholesome family dinner.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6
Ingredients
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
2 medium carrots, peeled and diced
1 cup frozen peas
2 cups cooked brown rice
1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
1 1/2 cups low-sodium chicken broth
1 cup plain Greek yogurt
1 cup shredded reduced-fat cheddar cheese
1/2 cup shredded part-skim mozzarella cheese
1 teaspoon dried thyme
1 teaspoon dried oregano
1/2 teaspoon black pepper
1/2 teaspoon salt
1/4 cup chopped fresh parsley
Instructions
Preheat the oven to 375°F (190°C).
Heat olive oil in a large skillet over medium heat.
Add diced onion and cook for 3-4 minutes until translucent.
Add minced garlic and diced carrots to the skillet and cook for another 3 minutes, stirring occasionally.
Add the cubed chicken breasts to the skillet and cook until the chicken is no longer pink on the outside, about 5-6 minutes.
Stir in the frozen peas, cooked brown rice, dried thyme, dried oregano, black pepper, and salt. Cook for 2 minutes to combine the flavors.
In a separate bowl, whisk together the chicken broth and Greek yogurt until smooth.
Pour the broth and yogurt mixture over the chicken and rice mixture in the skillet and stir well to combine.
Transfer the entire mixture to a 9×13-inch baking dish and spread evenly.
Sprinkle shredded cheddar cheese and mozzarella cheese evenly over the top.
Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
Remove from the oven and let the casserole rest for 5 minutes.
Garnish with chopped fresh parsley before serving.