Chicken and Brown Rice Casserole with Roasted Vegetables

It is officially casserole season. Sure, it has been over 100 degrees here in Las Vegas but when I saw the beautiful display of squashes when I walked into my local Sprouts Farmers Market I knew I had to share this recipe with you guys.

I tried delicata squash for the first time a few years ago, I really like the flavor and I love that I do not have to peel them! They are perfect in casseroles as long as you cut them into small chunks. If you can not find them you can substitute butternut squash or sweet potatoes, you can usually find them pre cut in the produce section.

In the past I struggled with making rice based casseroles, it felt almost impossible to get my rice to cook all the way through not matter how many recipes I tried. Then one day I discovered the secret. It’s instant rice! No more crunchy or mushy rice, guaranteed! I use either white or brown instant rice depending on the flavor I am going for, for this recipe I thought the brown rice complimented the squash and herbs. I hope you enjoy this recipe as much as I do.

Quick Announcement: my Saturday blog posts will be moving to Sunday from now on!

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Author: Telly Smith

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Chicken and Brown Rice Casserole with Roasted Vegetables

Welcome Fall with this comforting classic with a modern twist

Prep time: 20 MinCook time: 1 H & 30 MTotal time: 1 H & 50 M

Ingredients

• 1 1/2 lbs. chicken breasts, cut into 1 inch chunks 
• 2 cups delicata squash, butternut squash or sweet potatoes, cut into 1/2 inch chunks
• 1 large onion, cut into 8 pieces
• 1 1/2 cups broccoli crowns, stems removed and cut into medium florets
• 1 tablespoon extra-virgin olive oil 
• Pinch salt & pepper
• 1 teaspoon herbs (I used rosemary, thyme and Thai basil) 
• 3 cloves of garlic, minced 
• 6 tablespoons butter, cubed 
• 3/4  cup flour 
• 1 1/2 cups milk, lukewarm 
• 3 cups chicken stock 
• 1 tablespoons Kinders Buttery Garlic & Herb seasoning or Italian seasoning 
• 2 cups instant brown rice 
• 2 cups water 

Instructions

To make the sauce

1. Melt butter under medium heat until bubbling. 
2. Slowly whisk in flour 
3. Reduce heat to low, slowly whisk in milk and chicken stock. 
4. Raise heat to medium high, whisk until the sauce is VERY thick, about 8 minutes, stirring continuously. 
5. Add the herbs and garlic and let the sauce cool while preparing the rest of the ingredients, it will get thicker and become the consistency of canned cream of chicken soup.  

For the roasted vegetables

1. Pre-heat the oven to 450 degrees 
2. Arrange squash (or sweet potatoes,) broccoli and onions on a baking sheet. 
3. Drizzle with olive oil and season with a pinch of salt and pepper. 
4. Bake for 10 minutes. 
5. When cool enough to handle, chopped the onions finely. 

Assemble & Bake

1. Grease a 9x13 casserole dish. 
2. Combine chicken, a pinch of salt and pepper, rice, roasted vegetables, sauce and water in a large bowl, stirring until everything is combined. 
3. Pour into the prepared casserole dish and bake uncovered for 75 minutes. 
4. Cool for 10 minutes before serving. 

Nutrition Facts

Calories

468.20

Fat (grams)

16.62

Sat. Fat (grams)

7.67

Carbs (grams)

44.13

Fiber (grams)

6.97

Net carbs

37.16

Sugar (grams)

9.28

Protein (grams)

37.16

Sodium (milligrams)

380.33

Cholesterol (grams)

101.54