Skinny Chicken, Broccoli and Rice Casserole with Kale

ifoodrealReviews(1)
Amanda T.: "Have been looking for an all-inclusive healthy me…" Read More
14Ingredients
570Calories
65Minutes

Ingredients

  • 1 cup basmati brown rice (rinsed & drained)
  • 2 cups cold water
  • 1 1/2 pounds boneless skinless chicken breasts (cut into 1" size pieces)
  • 4 cups kale (coarsely chopped & packed)
  • 4 cups broccoli (cut into small florets)
  • 1 cup milk (I used 2% cow's milk, any plain milk of choice works)
  • 2 tablespoons cornstarch
  • 1 tablespoon garlic powder
  • 1 teaspoon thyme (dried)
  • 1 teaspoon salt (+ a pinch)
  • 1/2 teaspoon black pepper (ground)
  • 1/2 cup low-fat mozzarella cheese (shredded)
  • 2/3 cup colby jack (/Tex Mex cheese, shredded)
  • cooking spray (I use Misto)
Read Directions

NutritionView more

570Calories
Sodium43%DV1020mg
Fat23%DV15g
Protein102%DV52g
Carbs18%DV55g
Fiber24%DV6g

PER SERVING *

Calories570Calories from Fat140
% DAILY VALUE*
Total Fat15g23%
Saturated Fat7g35%
Trans Fat
Cholesterol135mg45%
Sodium1020mg43%
Potassium1380mg39%
Protein52g102%
Calories from Fat140
% DAILY VALUE*
Total Carbohydrate55g18%
Dietary Fiber6g24%
Sugars6g12%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Reviews(1)

Yummly User
Amanda T. 16 Mar 2017
Have been looking for an all-inclusive healthy meal that is relatively fast. This one is really delicious! If you cut back or omit the cheese it is actually pretty good for you. Very tasty!