Chicken, Broccoli & Rice Casserole
Prep time
Cook time
Total time
Recipe type: Casseroles & One-Pot Meals
Makes: 10 Lunch or 8 Dinner portions
  • Nonstick cooking spray
  • 3 cups chicken broth
  • 1 ½ cups uncooked white rice
  • 1 tablespoon butter
  • 1 ½ pounds chicken tenderloins, chopped
  • ½ cup diced yellow onion
  • 3 tablespoons all-purpose flour
  • 3 cups 2% milk
  • ½ teaspoon salt
  • ¼ teaspoon white pepper
  • ¼ teaspoon onion powder
  • 1 (16-ounce) bag frozen broccoli florets, thawed
  • 1 ½ cups shredded sharp Cheddar cheese, divided
  1. Preheat the oven to 350°F, and spray a 13 x 9-inch baking dish with nonstick cooking spray.
  2. In a medium-size sauce pot, bring the chicken broth to a boil. Add the rice, cover, and reduce heat to low. Let simmer for 15–20 minutes, just until all the water has been absorbed. Remove from heat and let cool for 5 minutes before fluffing with a fork.
  3. Melt the butter in a large stockpot over medium-high heat.
  4. Add the chicken to the pot, and sauté for 5 minutes, browning well on all sides. Add the diced onion to the pot, and sauté for an additional 2 minutes.
  5. Stir the flour into the pot, coating the chicken and onions, and let cook for 1 minute.
  6. Stir the milk, salt, white pepper, and onion powder into the pot, and bring to a simmer. Reduce heat to low, and let simmer for 2 minutes.
  7. Remove the pot from the heat, and stir in the broccoli, 1 cup Cheddar cheese, and cooked rice. Transfer to the prepared baking dish, and top with the remaining ½ cup of cheese.
  8. Bake for 25–30 minutes, or until cheese has melted and sauce is bubbly hot. Let cool for 7 minutes before serving. For 100 calorie portions, slice into 32 sections by cutting 4 rows by 8 rows.
Perfect Portion Chicken, Broccoli & Rice Casserole
Serving size: 1/32 casserole Calories: 100
Recipe by The Perfect Portion at