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Our Weight Watchers Chicken Broccoli Rice Casserole is a creamy and flavorful dish that fits the bill, all while being just 4 points per serving! With tender chicken, vibrant broccoli, and a rich sauce served over cauliflower rice, this comforting casserole is a delicious twist on a classic favorite. It’s easy to make and highly customizable, allowing you to add your favorite veggies or change up the sauce to suit your taste. Plus, it’s perfect for meal prep, so you can enjoy this crowd-pleaser throughout the week without the hassle!
Ingredients
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For a delicious and creamy chicken and broccoli dish, begin by heating 1 teaspoon of olive oil (5 ml) in a large skillet. Add 2 diced boneless, skinless chicken breasts (500 g) and cook until browned. Then, incorporate 1 medium diced onion (150 g) and 3 minced cloves of garlic, sautéing until the onion is translucent. Stir in 4 cups of lightly steamed broccoli florets (400 g) and 4 cups of cauliflower rice (400 g). In a separate bowl, mix together 1 cup of low-fat plain Greek yogurt (240 g), 1 cup of skim milk (240 ml), and 1 packet of instant cream of mushroom soup mix (about 18 g). Pour this mixture over the chicken and vegetable blend, stirring to combine. Top with 1 cup of shredded mozzarella cheese (120 g) and sprinkle with 2 tablespoons of grated Parmesan cheese (optional, 20 g). Season with salt and pepper to taste. Cook until heated through and the cheese is melted, then serve hot for a comforting meal.
Preheat and Prepare the Dish
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Preheat the oven and grease the dish. Set your oven to 350°F (175°C) to warm up while you prepare your ingredients. Grease a 9×13 inch (23×33 cm) casserole dish and set it aside for later use.
Steam the Broccoli
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Steam the broccoli until bright and tender. Lightly steam the broccoli florets for about 3-4 minutes, until they turn bright green and become slightly tender. Drain and set aside to maintain their vibrant color and texture.
Cook the Chicken
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Season and sauté the chicken. Season the diced chicken breasts with salt and pepper. In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the seasoned chicken and cook for 5-7 minutes, or until browned and cooked through. Once done, remove the chicken from the skillet and set aside.
Sauté the Vegetables
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Sauté the onions and cauliflower rice. In the same skillet, add the diced onions and cook for 3-4 minutes until they become translucent. Add the minced garlic and sauté for another minute, then incorporate the cauliflower rice. Cook the mixture for about 5 minutes, stirring frequently, until the cauliflower is tender. Set this vegetable mixture aside.
Prepare the Creamy Sauce
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Whisk together the creamy base. In a medium bowl, combine the Greek yogurt, skim milk, and instant cream of mushroom soup mix. Whisk until the mixture is smooth and creamy, creating a flavorful sauce for the casserole.
Layer the Casserole and Top with Cheese
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Assemble the casserole layers. Begin by spreading the sautéed cauliflower rice and onion mixture evenly across the bottom of the greased casserole dish. Next, layer the cooked chicken pieces over the cauliflower. Follow with the steamed broccoli, ensuring an even distribution. Finally, pour the creamy sauce over the entire dish, making sure all layers are covered. Add cheese for a rich finish. Sprinkle shredded mozzarella cheese evenly over the top of the casserole. For an extra burst of flavor, consider adding grated Parmesan cheese if desired.
Bake to Perfection
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Bake and achieve a golden crust. Cover the casserole with aluminum foil and bake in the preheated oven for 20 minutes. After that, remove the foil and continue baking for an additional 10-15 minutes, or until the cheese is melted, bubbly, and golden on top.
Serve and Enjoy
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Cool and serve your delicious casserole. Allow the casserole to cool for about 5 minutes before serving. This dish is best enjoyed warm and can be stored in the refrigerator for up to 3 days for future meals.
Variations and Substitutions
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To mix things up, consider these variations: swap cauliflower rice for brown rice or quinoa if you have extra points. Enhance the casserole by adding veggies like green beans, sweet corn, or red bell peppers for a splash of color and sweetness. Additionally, while cream of mushroom is a favorite, feel free to substitute it with cream of chicken or cream of asparagus, as each option complements the chicken and broccoli beautifully.
Tips and Tricks for making Chicken Broccoli Rice Casserole
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To make the perfect Chicken Broccoli Rice Casserole, start by sautéing the chicken until golden brown, then set it aside and cook the onions and cauliflower rice in the same pan to infuse flavor into the dish. Don’t rush this step, as achieving good color enhances the final taste. When baking, cover the casserole with foil for the first 20 minutes to trap moisture and ensure even cooking. After that, remove the foil to allow the mozzarella cheese to develop a delicious golden-brown crust.
