Skinny Chicken, Broccoli and Rice Casserole with Kale

Name: Skinny Chicken, Broccoli and Rice Casserole with Kale
Total time: 1 h 5 min
Yield: 4 servings
Ingredients: 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

IFOODREAL(1)

Amanda T.: "Have been looking for an all-inclusive healthy me…" Read More

14Ingredients

65Minutes

570Calories

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Ingredients

US|METRIC

SERVINGS:

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)

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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!

Skinny Chicken, Broccoli and Rice Casserole with Kale

Ingredients

NutritionView More

Reviews(1)

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