Description

A wholesome, oven-baked broccoli and chicken casserole made without canned soups or processed sauces. This comforting dish combines tender chicken, fresh broccoli, rice, eggs, milk, and melted Swiss cheese for a satisfying meal that stays mindful of sodium levels.

Ingredients

12 oz fresh broccoli florets

1 medium onion, finely chopped

2 chicken breasts, diced (no added solution, low sodium)

2 tablespoons unsalted butter

2 large eggs, lightly beaten

2 cups milk

2 cups cooked rice (white or brown, no added sodium)

2 cups Swiss cheese, freshly grated and divided

Cook Mode Prevent your screen from going dark

Instructions

Preheat the oven to 350°F (175°C).
Cook the rice according to package instructions and set aside.
In a large skillet, melt the butter over medium heat.
Add the diced chicken and chopped onion. Sauté until the chicken is lightly browned and the onions are softened. The chicken does not need to be fully cooked at this stage.
In a large mixing bowl, combine the broccoli, cooked rice, eggs, milk, and 1 cup of the grated Swiss cheese. Stir until evenly mixed.
Lightly grease an 8×8-inch baking dish.
Transfer the mixture into the dish, then gently fold in the chicken and onions.
Bake uncovered for about 45 minutes.
Remove the casserole from the oven, sprinkle the remaining 1 cup of Swiss cheese on top, and return it to the oven.
Bake for an additional 15 minutes, or until the casserole is set and the internal temperature of the chicken reaches 165°F (74°C).
Let rest for 5–10 minutes before serving.

Notes

For a heartier version, add an extra chicken breast.
A 9×13-inch dish can be used for larger portions; adjust baking time slightly if needed.
Shredding Swiss cheese from a block improves melting and helps keep sodium lower.
This casserole freezes well. Slice into portions before freezing for easier reheating.
Avoid pre-seasoned or enhanced meats to keep sodium levels consistent.