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Healthy Cheesy Chicken Broccoli Rice Casserole

This cheesy chicken broccoli rice casserole recipe is a healthy version of the classic with no cream-of-anything soup. Comfort food you can feel good about!

By tastykitchen · From Open Recipes · 13 ingredients
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Healthy Cheesy Chicken Broccoli Rice Casserole

Why it works: Broccoli and garlic match in chemistry and in kitchens. They rank in the top 1% of all ingredient pairs, and cooks put them together in 2,072 recipes. Both carry linalool, which smells floral, citrus. The science ↓

Healthy Cheesy Chicken Broccoli Rice Casserole

Serves 6
Prep45 min
Cook25 min

Ingredients

Directions

Step-by-step directions aren't available for this recipe. See the full recipe at the source →

Nutrition, whole recipe (rough)

1375Calories
85 gProtein
38 gFat
172 gCarbs
What these numbers assume: 12 portions
IngredientPortion assumedkcal
Flour1 cup (125g) all-purpose455
Rice1 cup cooked (158g) white206
Chicken100g cooked165
Milk1 cup (244ml) whole149
Olive Oil1 tbsp (14g)119
Cheddar Cheese1 oz (28g)113
Yogurt170g plain Greek100
Broccoli1 cup chopped (156g)55
Black Pepper1 tsp ground (2.3g)6
Garlic1 clove (3g)4
Mustard1 tsp (5g) yellow3
Salt1 tsp (6g)0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.

By tastykitchen. Recipe from Open Recipes.

Explore the science

The flavor team

The pairs that carry this dish. Each one is judged two ways: how much their aromas overlap, and how often cooks already put them together.

  1. Broccoli + garlictop 1% of all pairs
    Smell alikestrong
    Cooked together2,072 recipes

    Shared aroma: linalool (floral, citrus).

  2. Olive + garlictop 2% of all pairs
    Smell alikemoderate
    Cooked together25,665 recipes

    Shared aroma: linalool (floral, citrus).

  3. Chicken + ricetop 5% of all pairs
    Smell alikemoderate
    Cooked together4,769 recipes

    Shared aroma: (e,e)-2,4-decadienal (fatty, deep fried).

  4. Broccoli + olivetop 6% of all pairs
    Smell alikestrong
    Cooked together2,460 recipes

    Shared aroma: 2-hexenal (green, leafy).

  5. Rice + olivetop 6% of all pairs
    Smell alikestrong
    Cooked together4,994 recipes

    Shared aroma: trans,trans-2,4-nonadienal (fatty, green).

Ranks compare each pair with 20,000 random ingredient pairs on CompKitchen. How we score pairs

Swap the broccoli

How well each one fits the dish's main ingredients (chicken, rice, olive, garlic, pepper, flour, milk):

  1. Tomatofits better
  2. Capsicumfits better
  3. Potatofits better
  4. Broccolithe original

Fit is the average pairing score against chicken, rice, olive, garlic, pepper, flour, milk. Candidates are from the same food group and used in at least 100 recipes.