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Light chicken and rice casserole served in a bowl, garnished with herbs

Skinny Chicken and Rice Casserole

A comforting yet lighter version of the classic casserole, filled with chicken, rice, and a creamy sauce.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 6 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 350
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 Tbsp olive oil Adds a rich flavor and provides the perfect cooking base.
  • 4-5 pieces green onions (diced) Brings a fresh, vibrant taste and a lovely crunch.
  • 1 14-oz pkg sliced fresh mushrooms Offers a meaty texture and umami richness.
  • 2 cups cooked boneless (skinless) chicken, cubed Juicy pieces of chicken that fill the casserole with protein.
  • 3 Tbsp all-purpose flour A thickening agent for a creamy consistency.
  • 1 1/2 cups milk Makes the casserole creamy and luscious.
  • 2 1/2 cups cooked brown rice Nutritious base adding fiber and heartiness.
  • 1 5.3-oz fat-free plain Greek yogurt Creates a creamy texture with added protein.
  • 1/4 cup light mayonnaise Adds richness while keeping the dish light.
  • 1/4 tsp salt Enhances all the flavors.
  • 1/4 tsp pepper Adds a subtle warmth.
  • 3/4 cup shredded cheddar cheese Topped on the casserole for a melty finish.

Method
 

Preparation
  1. Preheat your oven to 350ºF (175ºC).
  2. Spray a 2-quart casserole dish with cooking spray.
  3. In a skillet, heat the olive oil over medium heat. Add the diced green onions and sliced mushrooms, and sauté until tender and fragrant.
  4. Add the cubed chicken to the skillet. Sprinkle flour over the mixture and stir constantly for about one minute.
  5. Slowly stir in the milk, bringing the mixture to a boil. Cook for approximately three minutes until the sauce thickens.
  6. Fold in the cooked brown rice, Greek yogurt, light mayonnaise, salt, and pepper until well combined.
  7. Pour the mixture into the prepared casserole dish, spreading it out evenly.
  8. Finish by sprinkling the shredded cheddar cheese on top.
  9. Bake in the preheated oven for about 20 minutes, or until the cheese is melted and bubbly.

Notes

Consider adding fresh spinach or broccoli for extra nutrients. For a crunchier topping, mix in whole grain breadcrumbs with the cheese before baking. Experiment with different cheese varieties or spices like paprika or garlic powder.