Ingredients
12 oz broccoli florets
1 medium onion, chopped
2 chicken breasts, diced (60–70 mg sodium per serving, no added solution)
2 tablespoons unsalted butter
2 eggs, beaten
2 cups milk
2 cups cooked rice (brown or white, no added sodium)
2 cups grated Swiss cheese, divided
Instructions
- Preheat oven to 350°F (175°C).
- Cook rice according to package instructions without adding salt. Set aside.
- In a large skillet, melt the unsalted butter over medium heat.
- Add diced chicken and chopped onion. Sauté until lightly browned. The chicken does not need to be fully cooked.
- In a large bowl, combine broccoli, cooked rice, beaten eggs, milk, and 1 cup of grated Swiss cheese. Mix thoroughly.
- Lightly grease an 8×8-inch baking dish.
- Transfer the mixture into the baking dish. Fold in the sautéed chicken and onions evenly.
- Bake for about 45 minutes. Sprinkle the remaining 1 cup of Swiss cheese over the top during the last 15 minutes of baking.
- Continue baking 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
- Add a third chicken breast for a higher-protein variation.
- Use a 9×13-inch pan if doubling the recipe.
- Always read poultry labels to avoid hidden sodium from injected solutions.
- Shredding cheese from a block improves melt and keeps sodium lower.
- Freeze in individual portions for best reheating results.
- Prep Time: 15 min
- Cook Time: 1 hr