Healthy Chicken Broccoli Casserole

Ingredients:

For the Casserole:

• 1 tablespoon oil
• 1 lb chicken breasts or thighs, cut into 1-inch pieces
• 4 cups broccoli florets
• 2 ½ cups cooked rice or 1 (12 oz) bag frozen riced cauliflower

For the Cream Sauce:

• 1 tablespoon oil
• 1 small yellow onion, peeled and diced
• 8 ounces sliced white mushrooms
• 2 tablespoons arrowroot flour
• 4 large garlic cloves, minced
• 1 cup full-fat coconut milk (or other milk)
• ¾ cup broth (chicken or vegetable)
• 2 teaspoons dried thyme
• 1 ½ teaspoons fine sea salt
• ¼ teaspoon ground black pepper
• ¼ cup nutritional yeast (optional, for a cheesy flavor)

Instructions:

1. Prep:

   • If using frozen riced cauliflower, lay it out to thaw. Preheat the oven to 400°F and grease a 9x13 casserole dish.

2. Sauté the chicken and broccoli:

   • Heat 1 tablespoon oil in a large skillet over medium heat. Add the chicken pieces and cook for 4-5 minutes. Add the broccoli florets and stir. Continue cooking until the chicken is no longer pink and the broccoli is tender (about 5-7 minutes). Once cooked, transfer the chicken and broccoli mixture to the prepared casserole dish.

3. Make the cream sauce:

   • In a large saucepan, heat 1 tablespoon oil over medium heat. Add the diced onion and cook for about 2 minutes until translucent.
   • Add the sliced mushrooms and cook until soft (about 3-4 minutes).
   • Stir in the arrowroot flour and minced garlic, then add the coconut milk and broth, whisking to ensure there are no lumps.
   • Stir in the thyme, salt, pepper, and nutritional yeast (optional) for a cheesy flavor. Bring to a boil, then reduce the heat to a simmer for 2-3 minutes, letting the sauce thicken. Remove from heat.

4. Assemble the casserole:

   • If using rice (or cauliflower rice), add it to the casserole dish with the chicken and broccoli. Pour the mushroom cream sauce over the top and fold everything together until well combined.
   • Spread the mixture evenly in the dish.

5. Bake:

   • Bake for 20 minutes, or until the casserole is bubbling around the edges. Let it sit for 5-10 minutes before serving.

Notes:

• If you don’t have frozen cauliflower rice, you can make your own by pulsing fresh cauliflower florets in a food processor until they resemble rice grains.
• To make the casserole prep easier, you can cut up the chicken ahead of time and store it in the fridge for up to 24 hours.
• If doubling the recipe, divide the mixture between two casserole dishes to ensure even baking.
• For a cheesy flavor, add ½ cup of shredded cheese on top of the casserole before baking.

This creamy and comforting casserole is perfect for a family meal or meal prep, and it can easily be customized with other vegetables or proteins!