Ingredients

For the casserole:

  • 2 cups cooked white or brown rice
  • 2 cups cooked chicken breast, shredded or diced
  • 2 cups broccoli florets
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup milk
  • ½ cup plain Greek yogurt
  • ½ cup low-sodium chicken broth
  • 1 cup shredded mozzarella or cheddar cheese
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon dried thyme
  • ½ teaspoon black pepper
  • ¼ teaspoon salt
  • 1 tablespoon olive oil

For the crispy topping:

  • ½ cup whole-grain breadcrumbs
  • 2 tablespoons grated Parmesan
  • 1 tablespoon olive oil
  • 1 tablespoon chopped fresh parsley

👩‍🍳 Instructions

  1. Prepare the oven:
    Preheat your oven to 375°F (190°C). Lightly grease a large baking dish with olive oil.
  2. Cook the vegetables:
    Heat olive oil in a skillet over medium heat. Add the onion and cook for 3–4 minutes. Add garlic and cook for another 30 seconds.
  3. Add the broccoli:
    Add the broccoli and cook for about 3–4 minutes, just until it becomes bright green and slightly tender.
  4. Make the creamy sauce:
    In a bowl, whisk together the milk, Greek yogurt, chicken broth, paprika, garlic powder, thyme, black pepper, and salt.
  5. Combine everything:
    Add the cooked rice, chicken, broccoli, onion, and garlic to a large bowl. Pour in the creamy sauce and mix gently.
  6. Add the cheese:
    Stir in about ¾ cup of the shredded cheese, reserving the remaining ¼ cup for the top.
  7. Transfer to the baking dish:
    Spread the mixture evenly into the prepared dish.
  8. Make the crispy topping:
    Mix breadcrumbs, Parmesan, olive oil, and parsley in a small bowl.
  9. Top the casserole:
    Sprinkle the remaining cheese over the casserole, followed by the breadcrumb mixture.
  10. Bake:
    Bake uncovered for 25–30 minutes, until bubbling around the edges and golden brown on top.
  11. Rest and serve:
    Let it rest for 5–10 minutes before serving. Garnish with additional fresh parsley.

💪 Nutrition-Friendly Tip

For a higher-protein and more diabetic-friendly version, use extra chicken, brown rice or cauliflower rice, unsweetened Greek yogurt, plenty of broccoli, and keep the breadcrumb portion small.