Healthy Broccoli Chicken Casserole

Prep Time:

15 minutes

Cook Time:

1 hour

Serves:

8-12 servings

Nutrition:

315 calories

Ingredients

  • 2 chicken breasts, cooked & shredded

  • 3 c broccoli florets

  • 3 Tbls butter, ghee or avocado oil

  • 1 onion, diced

  • 5 garlic cloves, minced

  • 2 carrots, peeled & diced

  • 1 c yogurt (whole milk)

  • 1/2 c sour cream

  • 2 c cheddar cheese, shredded

  • 1 Tbls dried onion flakes

  • 1 Tbls dried dill

  • 1 tsp salt

  • 1/2 tsp dried thyme

  • 1/2 tsp garlic powder

  • Juice & zest of 1/2 lemon

  • 1/2 to 1 c white rice, cooked (optional)

Preparation

Step 1

Grease a 9x13 casserole dish with healthy fat of choice and set aside.


Step 2

In a small saucepan, add a steamer basket, broccoli and enough water to steam the broccoli {usually about 1/2 cup to 1 cup water depending on the size of your pan}. Cover with a lid, bring water to a boil and steam the broccoli for 2-3 minutes. Remove from heat and carefully remove the steamer basket with broccoli. Set aside.


Step 3

While the broccoli is steaming, add healthy fat of choice to a saucepan and turn the stovetop to medium-high heat. Add the onion, garlic and carrots, stirring occasionally for about 5-7 minutes. Remove from heat.


Step 4

In a large mixing bowl, add cooked chicken, steamed broccoli, onion-carrot mixture, yogurt, sour cream, 1 1/2 cups shredded cheese, onion flakes, dill, sea salt, thyme, garlic powder, lemon juice, lemon zest, and optional cooked rice. Stir until fully combined and evenly distributed. Pour mixture into greased casserole dish. Sprinkle remaining 1/2 cup shredded cheese over the top of the casserole.


Step 5

Bake at 375 degrees F for 40-50 minutes, or until the cheesy top is lightly golden brown. Let sit for 5 minutes before serving.

Nutrition 1 serving: 194 calories, 14g fat, 8g saturated fat, 41mg cholesterol, 205mg sodium, 11g carbohydrates, 2g fiber, 6g sugar, 7g protein.