Skinny Chicken, Broccoli and Rice Casserole with Kale

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

Ingredients

US|METRIC
  • 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)
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    NutritionView More

    570Calories
    Sodium43% DV1020mg
    Fat23% DV15g
    Protein102% DV52g
    Carbs18% DV55g
    Fiber24% DV6g
    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 A130%
    Vitamin C210%
    Calcium35%
    Iron15%

    * 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)

    Amanda T. 3 years ago
    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!

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