We found a bonus healthy recipe that we simply HAD to share!

Anyone who knows the crew here at Heroic Health headquarters knows that we have a serious thing for anything that contains cheese. And broccoli. And chicken. And… we found a dish that contains all of these, and then some.

This Skinny Cheesy Chicken and Broccoli-Rice Casserole is melt-in-your-mouth yummy. The cheesy sauce brings together the flavours of the chicken, cheese and broccoli ever so nicely. Plus, if you use skim milk and light sour cream, it isn’t even that bad for you (we actually usually add extra broccoli, just for good measure). Whip up a big casserole dish full of this and savour the flavours!


Skinny Cheesy Chicken and Broccoli-Rice Casserole:

  • 2 cups long grain brown rice
  • 4 cups chicken broth
  • 4 cups broccoli florets (about 1 head)
  • 2 green onions, chopped
  • 1 tsp. extra virgin olive oil
  • 1 lb. chicken breasts, chopped into bite-sized pieces
  • Salt, pepper, garlic powder
  • 5 tsp. flour
  • 2 cups milk, divided (I used skim)
  • 1/3 cup light sour cream
  • 8-oz. shredded cheddar cheese, divided
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • ¼ tsp. garlic powder

1)    Bring chicken broth to a boil in a large pot then add rice. Cover then turn heat down to medium-low. When rice has 5 minutes left to cook add broccoli and green onions on top to steam

2)    Meanwhile, heat extra virgin olive oil in a large skillet over medium-high heat. Add chicken, season with salt, pepper, and garlic powder, and then saute until no longer pink. Remove to a plate and set aside then very carefully wipe out skillet with a dry paper towel

3)    Turn heat down to medium then whisk together flour and 1/2 cup milk in a small bowl. Pour mixture into skillet then add remaining 1-1/2 cups milk. Cook mixture, stirring constantly, until thickened, 7-10 minutes. Remove skillet from heat then add 3/4 of the shredded cheese, sour cream, salt, pepper, and garlic powder, and stir until smooth

4)    Preheat broiler. Combine cooked rice and broccoli mixture with cheese sauce then scoop mixture into a non-stick sprayed 9×13 baking dish and top with remaining cheese. Broil until cheese is melted then let casserole rest for 5 minutes before serving

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