Weight Watchers Rooster Broccoli Rice Casserole

Rooster Broccoli Rice Casserole is creamy, hearty, and filled with 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 grow 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 outcome was mouthwatering! For related Weight Watchers recipes, head to our Weight Watchers Casseroles web page!

Why you need to strive Rooster Broccoli Rice Casserole

There are many the reason why this casserole needs to be in your dinner desk:

1. Low in Weight Watchers Factors: Consider it or not, this creamy, flavorful dish is just 4 factors per serving! It’s among the best consolation meals I’ve discovered that doesn’t pack on the factors.
2. Simple to Make: Don’t be intimidated by the considered making cauliflower rice. Positive, it may be a bit messy (I’m 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 kind of dishes that at all times seems completely.
3. Customizable: This casserole is so versatile. You possibly can add extra veggies like inexperienced beans or purple bell peppers, or swap up the sauce with cream of asparagus in case you can’t discover cream of mushroom. The chances are limitless!
4. Nice for Meal Prep: This casserole is a lifesaver for meal prepping. It reheats superbly, so it’s good for making forward of time and having fun with all through the week. 

Prep Time: 25 minutes

Prepare dinner Time: 35 minutes

Whole Time: 1 hour

Servings: 6

Serving Dimension: 400 g.

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

Substances:

• 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), calmly steamed
• 4 cups cauliflower rice (400 g)
• 1 cup low-fat plain Greek yogurt (240 g)
• 1 cup skim milk (240 ml)
• 1 packet on the spot cream of mushroom soup combine (about 18 g)
• 1 cup shredded mozzarella cheese (120 g)
• 2 tablespoons grated Parmesan cheese (optionally available, 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: Frivolously 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 by. 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 an additional minute. Then, add the cauliflower rice and sauté every thing 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 your complete dish, making certain all layers are lined.
7. High with cheese: Sprinkle the shredded mozzarella cheese excessive of the casserole. For further taste, you may also add the grated Parmesan cheese in case you 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 a further 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 will be saved within the fridge for as much as 3 days.

Notes:

• Broccoli: Frivolously steaming the broccoli beforehand helps keep its shiny inexperienced shade and ensures it stays tender within the casserole.
• Cauliflower Rice: In the event 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: In the event you’ve obtained some further factors to spare, you may swap 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 purple bell peppers for a pop of shade and sweetness.
• Attempt totally different Cream Soups: Whereas I really like utilizing cream of mushroom, you may simply swap it for cream of hen or cream of asparagus. Each pairs completely with the hen and broccoli.

Ideas and Tips for making Rooster Broccoli Rice Casserole

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

1.  Sauté the Rooster 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. It will 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 every thing cooks evenly. After that, take away the foil so the mozzarella cheese will get that good golden-brown crust.

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

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