High-Protein Chicken & Brown Rice Casserole is a comforting and delicious meal. This can be prepared in only an hour, so it fits well in a busy life. Make this casserole by combining the chicken pieces, brown rice, cashews, white miso, sweet potatoes, garlic, salt, chicken broth, & spinach. These are very healthy items that we can get simply from any grocery store. The miso is made with cashews, so it is perfect for a dairy-free diet.
WHAT MAKES THIS DISH STAND OUT:
- This casserole has the perfect balance of nutrition and comfort.
- It contains lots of protein, good fats, and fiber content, which are good for us.
- This casserole is prepared simply and stores & reheats nicely.
STATS:
- Calories: 420 kcal
- Prep time: 20 minutes
- Servings: 6
- Cooking duration: Forty minutes
- Overall duration: One hour
- Cuisine: American Comfort
- Serving size: 1 bowl
- Course: Main Course
- Diet: High-Protein
EQUIPMENT:
- Blender
- Large skillet
- Medium pot
- Knife
- Baking dish
- Cutting board
INGREDIENTS:
- 1 cup raw cashews
- 2 tbsp. white miso
- 1 tsp. dried thyme
- 4 cups unsalted chicken broth
- 1 pound sweet potatoes
- ¼ cup water
- 1½ pounds chicken breasts
- 1¼ tsp. kosher salt
- 2 tbsp. olive oil
- 2 tbsp. white onion
- 1 clove garlic
- 3 cups instant brown rice
- 2 cups baby spinach
INGREDIENT NOTES:
CASHEWS:
- They are used to make the creamy and non-dairy sauce, which contains good fat content as well. We have to soak them well in hot water so it blends smoothly.
WHITE MISO:
- It will add umami and a savory taste to this sauce. It will deepen the flavor but not add the intense taste.
SWEET POTATOES:
- It will provide the fiber content and natural sweetness in the dish, and we have to make equal slices so it cooks equally.
CHICKEN:
- Chicken is added to prepare this casserole and it adds the protein content with less to no fat. Make even slices so it cooks nicely.
BROWN RICE:
- Instant brown rice saves the time and it is more convenient for us. It adds fiber and other minerals which keeps us full & healthy as well.
CHICKEN BROTH:
- Chicken broth is use to make the base of the sauce. It should contain low to no sodium content so we are able to add the quantity of salt as we like.
GARLIC:
- Garlic is use to add the strong flavor and aroma. it is best to sue the fresh garlic though you can also use the garlic paste but it doesn’t provide the same taste.
INSTRUCTIONS:
- Add the miso, thyme, cashews, and chicken broth in the blender and blend them till they get smooth.
- Take a pot then add sweet potatoes and water. Then cover it cook for 8 to 10 minutes until soft.
- Warm the oil in the pan and add the chicken in it then sprinkle the salt.
- Cook the chicken till it gets brown then put them aside.
- Take the other pan then add the oil and include the garlic and onions. Cook them till they get aromatic
- Then add the brown rice and add the chicken broth in it and cook on low flame till it gets soft.
- Include the chicken, spinach, sweet potatoes, and sauce in it and stir nicely.
- Add them in the casserole dish and bake for 375 degrees F for 20 minutes till it gets golden lightly.
SERVING SUGGESTIONS:
SIDES:
- Garden Salad
- Cucumber Salad
- Tomato Basil Salad
ROASTED VEGGIES:
- Roasted Broccoli
- Garlic Carrots
- Brussels Sprouts
LOW-CARB OPTIONS:
- Cauliflower Rice
- Zucchini Noodles
- Green Beans
BREADS:
- Dinner Rolls
- Garlic Bread
- Quinoa
TOPPINGS:
- Parsley
- Chili Flakes
- Lemon Wedges
PROTEIN:
- Boiled Eggs
- Grilled Shrimp
- Baked Tofu
TIPS:
- Soak the cashews well so the sauce will get creamy and blend smoothly.
- Avoid cooking the chicken for long time so it remains juicy.
- Include the additional broth to make the sauce if preferred.
STORAGE INFORMATION:
FRIDGE:
- Put the casserole slices in the tight vessel and store for 4 days.
FREEZER:
- Make the potions and freeze for 2 months.
FAQs:
Can I utilize regular rice?
- Yes, but we have to modify the time of cooking and liquid according to the requirement.
Will I prepare a dairy-free casserole?
- This casserole is already dairy-free, as it is made with cashews.
What will I utilize instead of chicken?
- You can add turkey, tofu, or beef instead of chicken.
NUTRITIONAL INFORMATION:
Calories: 420 kcal
Protein: 32 g
Total carbs: 38 g
Net carbs: 32 g
Fiber: 6 g
Fat: 16 g
Iron: 3.5 g
Calcium: 120 g
Vitamin A: 0.6 g
Sodium: 520 g
Potassium: 650 g
Serving size: 1 bowl
Servings: 6
