Description
A creamy, cheesy chicken and broccoli rice casserole designed for meal prep. This easy-to-make dish feeds a family of four for four nights, freezes well, and tastes even better on day three.
Ingredients
Scale
- 2 pounds chicken breast or thighs
- 1 ½ cups long-grain white rice
- 2 cups frozen broccoli florets
- ¼ cup unsalted butter
- ¼ cup all-purpose flour
- 2 cups whole milk
- 2 cups sharp cheddar cheese, shredded
- 1 cup Monterey Jack cheese, shredded
- 1 cup low-sodium chicken broth
- 1 teaspoon garlic powder
- 2 cloves fresh garlic, minced
- ½ teaspoon onion powder
- 1 teaspoon salt (or to taste)
- ½ teaspoon black pepper (or to taste)
- Optional: ½ cup frozen peas or corn
Instructions
- Cook the rice according to package directions using the absorption method (1 ½ cups rice to 3 cups water). Simmer for 15-18 minutes, fluff with a fork, and set aside.
- Season chicken with salt, pepper, and garlic powder. Heat a large skillet over medium-high heat with oil. Cook chicken for 5-6 minutes per side until golden and cooked through. Rest for 5 minutes, then shred or chop into bite-sized pieces.
- In the same skillet, melt butter over medium heat. Whisk in flour and cook for 1 minute to make a roux. Slowly whisk in milk and chicken broth, stirring until thickened (3-4 minutes). Reduce heat to low and stir in shredded cheeses until melted and smooth. Season with onion powder, salt, and pepper.
- In a large bowl, combine cooked rice, shredded chicken, and frozen broccoli. Pour the cheese sauce over the top and stir until evenly coated.
- Preheat oven to 350°F (175°C). Transfer mixture to a greased 9×13-inch baking dish. Bake for 20-25 minutes until bubbly and lightly golden on top.
- Let the casserole cool for 10-15 minutes. Divide into meal-prep containers (approx. 1 ½ cups per container). Cool completely before sealing to prevent condensation.
Notes
For best results, shred your own cheese to avoid grainy sauce caused by anti-caking agents in pre-shredded cheese. Use low-sodium broth to control salt levels. Rice continues to cook in the casserole, so slightly undercook it if baking. Cool completely before refrigerating to maintain texture.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 ½ cups per contain
- Calories: 450
- Sugar: 5
- Sodium: 600
- Fat: 18
- Saturated Fat: 10
- Carbohydrates: 40
- Fiber: 3
- Protein: 35
Keywords: meal prep, chicken casserole, broccoli rice, cheesy chicken, easy dinner, batch cooking, freezer meals, family dinner