The Simple Weight Watchers Chicken Broccoli Rice Casserole fits perfectly since I love healthy and easy-to-prepare recipes. This Simple Weight Watchers Chicken Broccoli Rice Casserole is a great option when you want a filling that is tasty and low in points. Packed with lean chicken, broccoli, and rice, it’s a wholesome dish that satisfies without the guilt. If you want a meal your family will enjoy, this Simple Weight Watchers Chicken Broccoli Rice Casserole recipe is perfect for Weight Watchers and picky eaters.
Ingredients for Weight Watchers Chicken Broccoli Rice Casserole
- 2 cups of cooked fresh chicken breast (shredded or cubed)
- 2 cups of broccoli florets (steamed)
- 1 cup of brown rice (cooked)
- 1 can (10.5 oz) of reduced-fat cream of mushroom soup
- 1/2 cup of fat-free milk
- 1 cup of reduced-fat shredded cheddar cheese
- 1 tablespoon of olive oil
- Salt and pepper to taste
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of onion powder
- 1/4 cup of whole wheat breadcrumbs (optional)
Step-by-Step Guide to Preparing the Simple Weight Watchers Chicken Broccoli Rice Casserole
- Preheat the Oven
At first start by preheating the oven up to 350°F (175°C). This ensures the casserole cooks evenly and turns golden on top.
- Cook the Rice
If you haven’t cooked your rice yet, do so by following the package instructions. You’ll need 1 cup of cooked rice for the casserole.
- Prepare the Broccoli
Steam the fresh broccoli florets until tender but still bright green, about 5-7 minutes. Set aside.
- Prepare the Chicken
Use cooked chicken breast, either shredded or cubed. You can use your leftovers or cook fresh chicken. Add it to a large mixing bowl.
- Make the Casserole Sauce
In a separate bowl, combine the reduced-fat cream of mushroom soup with the fat-free milk. Add garlic powder, fresh onion powder, salt, and pepper to taste. Stir until the mixture is smooth.
- Combine the Ingredients
In your large, clean mixing bowl, add the cooked rice and steamed broccoli with the chicken. Pour the casserole sauce over the ingredients and mix everything until well combined.
- Transfer to a Baking Dish
Grease a 9×13-inch casserole dish with fresh olive oil or cooking spray. Transfer the attractive mixture to the dish and spread it out evenly.
- Top with Cheese and Breadcrumbs
Sprinkle some pure shredded cheddar cheese on top of the casserole. If you like a crispy top, sprinkle some whole wheat breadcrumbs on top as well.
- Bake the Casserole
Bake the casserole for at least 20-25 minutes, until the cheese is melted and the top is golden and bubbly.
- Serve and Enjoy
Remove from the oven and let it cool for a few minutes before serving. Ladle the Simple Weight Watchers Chicken Broccoli Rice Casserole into bowls and enjoy this warm, comforting meal with your family.
Here are some Chef’s Tips to make your Simple Weight Watchers Chicken Broccoli Rice Casserole even more delicious and healthy
- Use Lean Chicken
For a lower-fat option, always use skinless chicken breast. It provides lean protein without extra calories or fat.
- Add Extra Veggies
Sneak in more vegetables like carrots, bell peppers, or cauliflower to boost the nutrition. These can be finely chopped or added in small pieces so picky eaters won’t notice.
- Opt for Brown Rice
While you can use white rice, brown rice offers more fibre and keeps you fuller for longer. It’s a healthier option and will add a nice chewy texture to the casserole.
- Use Low-Sodium Soup
To keep the dish healthier, use a low-sodium cream of mushroom soup. This reduces the amount of salt in the recipe without sacrificing flavour.
- Make It Creamier
Mix a bit of fat-free Greek yoghurt or low-fat sour cream into the casserole sauce for a creamier texture without adding extra fat.
- Top with Panko for Extra Crunch
If you want a crispier topping, swap regular breadcrumbs for whole wheat panko breadcrumbs. They provide extra crunch and are a healthier choice.
- Cheese Alternatives
If you’re reducing fat or following a dairy-free diet, try using reduced-fat or dairy-free cheese. Nutritional yeast is also a great way to add a cheesy flavour with fewer calories.
- Season to Taste
Don’t be afraid to adjust the seasoning. Fresh herbs like thyme, rosemary, or parsley can enhance the casserole’s flavour. A dash of fresh lemon juice or some paprika can brighten the dish.
- Make It Ahead of Time
This casserole can be prepared in advance. Assemble it the night before, cover it tightly, and refrigerate. When you’re ready to cook, just pop it in the oven. It’s perfect for meal prepping.
- Control Portions
If you’re watching your points, portion control is key. To make tracking your Weight Watchers points easier, use a smaller dish for baking or divide the casserole into individual servings.
These tips will help to create a flavorful, healthier version of the Simple Weight Watchers Chicken Broccoli Rice Casserole while keeping it satisfying for the whole family!
The Simple Weight Watcher’s Chicken Broccoli Rice Casserole is a delicious, healthier twist on a classic comfort food, designed to be lighter while still satisfying. Here’s a general nutritional breakdown based on common ingredients and serving sizes for this Simple Weight Watchers Chicken Broccoli Rice Casserole type. Remember that specific values can vary based on exact ingredients, serving sizes, and preparation methods.
Estimated Nutrition Information per Serving (1/6th of the casserole)
- Calories: 250-300 kcal
- Protein: 25-30 grams
- Carbohydrates: 20-25 grams
- Fiber: 4-5 grams
- Fat: 10-12 grams
- Saturated Fat: 2-3 grams
- Cholesterol: 50-60 mg
- Sodium: 450-600 mg
- Sugar: 4-6 grams
Breakdown by Major Components:
- Chicken (skinless, boneless breast or thighs):
High in protein, low in fat (primarily if you use lean cuts like chicken breast). Chicken adds about 25-30g of protein per serving.
- Broccoli:
It is low in calories and a great source of fibre, vitamins (like vitamins C and K), and minerals. Each serving contains about 4-5g of fibre.
- Brown Rice (or white rice, depending on choice):
It provides healthy carbohydrates and additional fibre (if using brown rice). A typical serving contributes 20-25g carbs and 3-4g fibre.
- Low-Fat or Fat-Free Cheese (if used):
A lighter cheese will lower the fat and calories while providing a creamy texture. About 5-10g fat per serving (depending on the amount used).
- Low-Fat Cream of Chicken Soup (a homemade version):
This ingredient is typically used as a binder for the casserole and adds flavour. It keeps the calorie count lower than regular cream soups but contributes 2-3g fat and 450-600mg sodium per serving.
- Seasonings:
Most seasonings (like garlic, onion powder, and pepper) have negligible calories and don’t significantly affect the nutritional breakdown.
Key Notes:
- Calories and fat are kept lower by using lean chicken, low-fat cheese, and a low-fat soup option.
- The fibre in this dish mainly comes from broccoli and whole-grain rice, helping to keep you full and satisfied.
- Sodium can vary based on the soup and any added seasonings, so you may opt for a reduced-sodium soup or adjust the salt to fit your needs.
If you’re following the Weight Watchers program, this Simple Weight Watchers Chicken Broccoli Rice Casserole recipe could fall under 1-6 points per serving, depending on specific ingredient choices. You can use the WW app or their official website to enter your exact ingredients and get a more precise point value.
Here are some related recipe names for the Simple Weight Watchers Chicken Broccoli Rice Casserole
- Healthy Chicken and Broccoli Rice Bake
- Low-calorie chicken Broccoli Rice Casserole
- Weight Watchers Chicken and Veggie Rice Casserole
- Skinny Chicken Broccoli Rice Casserole
- Lightened-Up Chicken Broccoli Rice Bake
- WW Chicken Broccoli Rice Casserole with Cauliflower
- Chicken, Broccoli, and Rice Casserole with a Healthy Twist
- Creamy Chicken Broccoli Rice Casserole (Weight Watchers Style)
- Low Points Chicken Broccoli Rice Casserole
- Weight Watchers-Friendly Chicken Broccoli Rice Bake
These recipes, like the Simple Weight Watchers Chicken Broccoli Rice Casserole, maintain the healthy, balanced ingredients of the classic casserole while aligning with Weight Watchers’ guidelines for low-calorie, nutritious meals!
FAQ
- Can I use white rice instead of brown rice in the Simple Weight Watchers Chicken Broccoli Rice Casserole?
You can use white rice, but brown rice adds more fibre and nutrients.
- Is this Simple Weight Watchers Chicken Broccoli Rice Casserole gluten-free?
This casserole is not gluten-free unless you use gluten-free breadcrumbs and a gluten-free cream of mushroom soup.
- Can I use frozen broccoli?
Yes, some frozen broccoli can be used in place of fresh broccoli. Just make sure it is thawed and drained.
- How many servings does the Chicken recipe make?
This Chicken recipe typically serves 6-8 people, depending on portion size.
- Can I make this ahead of time?
You can prepare the fresh casserole and refrigerate it until you’re ready to bake.
Conclusion
The Simple Weight Watchers Chicken Broccoli Rice Casserole is a delicious and nutritious meal for the whole family. This Simple Weight Watchers Chicken Broccoli Rice Casserole is easy to prepare, full of healthy ingredients, and perfect for those following the Weight Watchers plan. Chicken, broccoli, and rice provide a balanced meal without any guilt. Whether cooking for a family or meal prepping for the week, this Simple Weight Watchers Chicken Broccoli Rice Casserole will quickly become a go-to recipe in your kitchen.