It's September and we're in full back-to-school mode at our house. With school, homework and extra-curriculars we NEED easy dinners. I've been thinking about the chicken, broccoli and rice casserole my mom used to make when I was young. My good friend mentioned making it recently and I wanted to make it with my macro goals for the time being. Right now, I'm cutting so I wanted to make it a little less carb-y. So I did half regular rice and half cauliflower rice. It was delicious and my kids enjoyed it too. I love being able to sneak in lots of veggies that they are unaware of! 🙂
This dinner is a cinch to put together. Mix it all together and dump it in a 9×13 baking dish. Bake, top with cheese and bake just a bit more (if you're on the go, consider setting on a timed bake in your oven)! This dish is warm, comforting, family friendly and super macro-friendly (316 Cal 7 F 31 C 33 P)! Wins all around! 🙂 Enjoy!
- 2 (10.5 oz) cans condensed cream of chicken soup (I use Pacific brand, it has cleaner ingredients and isn't as high calorie as Campbell's brand_
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt (more to taste if desired)
- 1/2 teaspoon ground black pepper
- 3/4-1 cup water*
- 1 cup uncooked Jasmine rice
- 1 (12 ounce) package riced cauliflower
- 12 ounces broccoli florets, chopped into bite size pieces (the smaller the more cooked they'll be)
- 2 pounds chicken tenderloins, cut into bite size pieces
- 3 ounces Colby Jack cheese, shredded
Preheat oven to 375 degrees F. Grease a 9×13 baking dish with cooking spray.
In a large bowl combine all ingredients except the chicken and cheese. Stir to combine *adding the 3/4 cup of water and then if it is looking to thick add the other 2 to 4 tablespoons*. Once combined stir in chicken and stir to combine.
Dump mixture in 9×13 pan and cover tightly with aluminum foil. Bake for 70 minutes or until chicken has reached food safe temperature (165 degrees F). Remove foil, top evenly with cheese, bake another 10 minutes until it's melted and starting to brown (you could also broil it for just a minute or two on low, but watch it closely, it'll burn quick if you leave it too long).
Serve warm! Enjoy!
MFP Reference: “One Pan Chicken Broccoli Bake
Macros for one serving (1/8 of recipe)
Cal 319 C 31 g F 7 g P 33 g
PRO TIP: Serving size is 1/8 of the recipe. Since cook times vary and other factors can affect the weight of your food. You can weigh the cooked weight of the meal in grams and subtract the weight of the pan and divide that by 8 to see how many grams one serving is.