Whenever I have broccoli in my produce door my thoughts always go to the cheesy rice and broccoli dish my Mom made when I was a kid. There's just nothing more comforting than cheesy goodness, in my opinion.
One of my favorite tricks for creamy cheesy casseroles is to add low fat Greek yogurt. Not only does it add creaminess while letting me decrease the amount of cheese in the recipe, it also keeps the saturated fat of the dish in check, and bumps up the protein content.
So this week, with a head of broccoli in my fridge and a goal of making a protein packed comfort food, I started cooking with that cheesy rice and broccoli dish as my inspiration.
If you split this casserole among four people you'll get about 265 calories per serving and almost 20 grams of protein. Each serving has about 35 g of carbohydrates (so a little over 2 carb choices).
Cheesy Chicken Broccoli Rice Casserole
1 small head of broccoli, chopped
1/2 cup sweet red pepper, chopped
1/2 cup yellow onion, chopped
2 cooked chicken breasts (about 3.5 ounces each), shredded
1 cup nonfat plain Greek yogurt
2 cups brown rice, cooked
2/3 cup shredded cheddar cheese
Preheat oven to 350 degrees. Grease casserole dish (I used a 3qt one, 7" x 11" would also work, or 8" x 10" for a thicker casserole).
Mix all the ingredients except the cheese together. Add in about 1/2 of the cheese (1/3 to 1/2 cup) and mix. Spoon mixture into casserole dish. Sprinkle the remainder of the cheese on top. Bake for 5-10 minutes until cheese is melted.
Taryn is a Los Angeles based Registered Dietitian who's passionate about helping you be your healthiest you.