High-Protein, Low-Fat Chicken & Rice Casserole

• servings: Servings: 6

Ingredients

• 2½ Ib (1,135 g) boneless, skinless chicken breast, cooked and diced

• 2 cups (370 g) uncooked jasmine rice

• 4 cups low-sodium chicken broth

• 12 oz (340 g) frozen broccoli florets (or fresh, lightly steamed)

• 1 cup (227 g) nonfat plain Greek yogurt

• 1 cup (240 g) low-fat cottage cheese, blended until smooth

• 1 cup (112 g) reduced-fat shredded mozzarella

• 1 small onion, diced

• 3 cloves garlic, minced

• 1 tsp olive oil

• 1 tsp onion powder

• 1 tsp garlic powder

• 1 tsp paprika

• ½ tsp black реррer

½ tsp dried thyme

• Salt, to taste

Directions

1. Preheat oven to 375°F (190°C).

2. Cook the rice in the chicken broth until tender.

3. Meanwhile, sauté the onion and garlic in the olive oil until softened.

4. In a large bowl, combine: • cooked chicken • cooked rice • broccoli • onions and garlic • Greek yogurt blended cottage cheese • half of the mozzarella • seasonings

5. Stir until everything is evenly coated.

6. Transfer to a 9×13-inch baking dish.

7. Sprinkle the remaining mozzarella over the top.

8. Bake for 25-30 minutes, until hot and bubbly.

9. Let rest for about 10 minutes before serving.

Notes

Optional Add-Ins To increase volume without adding many calories: • 1 cup diced mushrooms • 1 cup diced celery • 1 cup cauliflower florets • 1 cup chopped spinach (stir in before baking)

Approximate Macros (per serving) • Calories: ~490 • Protein: ~56 g • Carbohydrates: ~40 g • Fat: ~9 g