Weight Watchers Hen Broccoli Rice Casserole

Hen Broccoli Rice Casserole is creamy, hearty, and full of taste, however with a lighter, more healthy twist. Think about tender items of hen, broccoli, and a creamy sauce over a layer of rice. For simply 4 Factors, that is certain to turn out to be a family favourite. 

I made a decision to swap conventional white rice for cauliflower rice, and it’s a game-changer. I topped it off with a little bit of mozzarella cheese, and the end result was mouthwatering! For related Weight Watchers recipes, head to our Weight Watchers Casseroles web page!

Why you need to strive Hen Broccoli Rice Casserole

There are many explanation why this casserole must be in your dinner desk:

1. Low in Weight Watchers Factors: Imagine it or not, this creamy, flavorful dish is barely 4 factors per serving! It’s among the best consolation meals I’ve discovered that doesn’t pack on the factors.
2. Straightforward to Make: Don’t be intimidated by the considered making cauliflower rice. Positive, it may be a bit messy (I’m taking a look at you, little cauliflower bits that get in every single place), however when you get previous that, the remainder of the substances come collectively very quickly. And that is a type of dishes that all the time seems completely.
3. Customizable: This casserole is so versatile. You may add extra veggies like inexperienced beans or crimson bell peppers, or change up the sauce with cream of asparagus if you happen to can’t discover cream of mushroom. The probabilities are infinite!
4. Nice for Meal Prep: This casserole is a lifesaver for meal prepping. It reheats superbly, so it’s excellent for making forward of time and having fun with all through the week. 

Prep Time: 25 minutes

Cook dinner Time: 35 minutes

Whole Time: 1 hour

Servings: 6

Serving Dimension: 400 g.

4 WW Factors Per Serving. You may view the recipe on the WW App right here. (WW login required.)

Components:

• 2 hen breasts (500 g), boneless and skinless, diced
• 1 teaspoon olive oil (5 ml)
• 1 medium onion, diced (150 g)
• 3 cloves garlic, minced
• 4 cups broccoli florets (400 g), flippantly steamed
• 4 cups cauliflower rice (400 g)
• 1 cup low-fat plain Greek yogurt (240 g)
• 1 cup skim milk (240 ml)
• 1 packet immediate cream of mushroom soup combine (about 18 g)
• 1 cup shredded mozzarella cheese (120 g)
• 2 tablespoons grated Parmesan cheese (non-compulsory, 20 g)
• Salt and pepper, to style

Directions:

1. Preheat the oven to 350°F (175°C). Grease a 9×13 inch (23×33 cm) casserole dish and put aside.
2. Steam the broccoli: Calmly steam the broccoli florets for 3-4 minutes till they’re shiny inexperienced and barely tender. Drain and put aside.
3. Put together the hen: Season the diced hen breasts with salt and pepper. In a big skillet, warmth 1 teaspoon of olive oil over medium warmth. Add the hen and cook dinner for 5-7 minutes, till browned and cooked via. Take away from the skillet and put aside.
4. Sauté the greens: In the identical skillet, add the diced onions and cook dinner for 3-4 minutes till translucent. Add the minced garlic and cook dinner for one more minute. Then, add the cauliflower rice and sauté all the pieces collectively for about 5 minutes, till the cauliflower is tender. Put aside.
5. Put together the creamy sauce: In a medium bowl, whisk collectively the Greek yogurt, skim milk, and the moment cream of mushroom soup combine till easy and creamy.
6. Layer the casserole: Begin by spreading the sautéed cauliflower rice and onion combination on the backside of the greased casserole dish. Subsequent, add a layer of the cooked hen items. Then, unfold the steamed broccoli on high of the hen. Lastly, pour the creamy sauce evenly over the complete dish, making certain all layers are coated.
7. Prime with cheese: Sprinkle the shredded mozzarella cheese excessive of the casserole. For further taste, you too can add the grated Parmesan cheese if you happen to select to make use of it.
8. Bake: Cowl the casserole with aluminum foil and bake for 20 minutes. Then, take away the foil and bake for an extra 10-Quarter-hour, or till the cheese is melted and bubbly, and the highest is golden.
9. Serve: Let the casserole cool for about 5 minutes earlier than serving. This dish is finest loved heat and might be saved within the fridge for as much as 3 days.

Notes:

• Broccoli: Calmly steaming the broccoli beforehand helps preserve its shiny inexperienced shade and ensures it stays tender within the casserole.
• Cauliflower Rice: Should you’re making your individual cauliflower rice, pulse the cauliflower in a meals processor till it resembles grains of rice.

Variations and Substitutions

Wish to change it up? Attempt these variations:

• Swap cauliflower for quinoa or brown rice: Should you’ve bought some further factors to spare, you possibly can change out the cauliflower rice for brown rice or quinoa.
• Add further veggies: Inexperienced beans and candy corn work splendidly on this casserole. I’ve additionally thrown in crimson bell peppers for a pop of shade and sweetness.
• Attempt totally different Cream Soups: Whereas I like utilizing cream of mushroom, you possibly can simply swap it for cream of hen or cream of asparagus. Every one pairs completely with the hen and broccoli.

Suggestions and Methods for making Hen Broccoli Rice Casserole

To make sure your casserole seems completely each time, listed below are a number of useful suggestions:

1.  Sauté the Hen First: Begin by browning your hen within the pot. As soon as the hen is golden brown, set it apart and sauté the onions and cauliflower rice in the identical pan. This can infuse all these flavors into your dish. Don’t rush this step—the extra shade you get, the higher the ultimate taste.

2.  Cowl with Foil Whereas Baking: For the primary 20 minutes of baking, cowl the casserole with foil. This traps the moisture inside, making certain all the pieces cooks evenly. After that, take away the foil so the mozzarella cheese will get that excellent golden-brown crust.

3.  Don’t Fear A few Thick Cream Base: Once you combine the soup packet with milk and yogurt, it might appear a bit thick, however don’t fret. The moisture from the broccoli and different greens will stability it out throughout cooking, leaving you with a creamy, dreamy casserole.

4.  Serve It Sizzling: Like most casseroles, this dish is finest served sizzling. The flavors meld collectively splendidly, and that melted mozzarella on high simply screams consolation.