Origin:
Broccoli Cheddar Chicken and Rice Casserole recipe originates from American comfort food traditions, particularly in the Midwest United States, where casseroles became popular in the mid-20th century as easy family meals using canned soups and local ingredients like broccoli and cheddar cheese.
Category: Lunch / Dinner / Meat & Poultry
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings and Nutritional Scaling of Broccoli Cheddar Chicken and Rice Casserole
The Broccoli Cheddar Chicken and Rice Casserole recipe can be adjusted for different serving sizes. Below are the ingredient quantities, approximate calories, and nutritional values scaled for 2, 4, 6, and 8 servings, ensuring flexibility for your audience.
| Servings | 2 | 4 | 6 | 8 |
|---|---|---|---|---|
| Cooked Chicken Breast | 167g (330 cal, 52g protein, 7 IU Vit A, B6: 0.8mg/B12: 0.5µg) | 333g (660 cal, 104g protein, 13 IU Vit A, B6: 1.7mg/B12: 1µg) | 500g (990 cal, 155g protein, 20 IU Vit A, B6: 2.5mg/B12: 1.5µg) | 667g (1,320 cal, 207g protein, 27 IU Vit A, B6: 3.3mg/B12: 2µg) |
| Broccoli Florets | 0.67 cups (~67g, 23 cal, 2g protein, 400 IU/8% Vit A, B6: 0.07mg/Folate: 33µg) | 1.33 cups (~133g, 47 cal, 4g protein, 800 IU/16% Vit A, B6: 0.13mg/Folate: 67µg) | 2 cups (~200g, 70 cal, 6g protein, 1,200 IU/24% Vit A, B6: 0.2mg/Folate: 100µg) | 2.67 cups (~267g, 93 cal, 8g protein, 1,600 IU/32% Vit A, B6: 0.27mg/Folate: 133µg) |
| Cooked White Rice | 0.5 cups (~100g, 130 cal, 3g protein, 0 IU Vit A, B1: 0.07mg/B3: 0.7mg) | 1 cup (~200g, 260 cal, 5g protein, 0 IU Vit A, B1: 0.13mg/B3: 1.3mg) | 1.5 cups (~300g, 390 cal, 8g protein, 0 IU Vit A, B1: 0.2mg/B3: 2mg) | 2 cups (~400g, 520 cal, 10g protein, 0 IU Vit A, B1: 0.27mg/B3: 2.7mg) |
| Shredded Cheddar Cheese | 0.67 cups (~75g, 303 cal, 19g protein, 367 IU/7% Vit A, B12: 0.7µg/Riboflavin: 0.27mg) | 1.33 cups (~151g, 606 cal, 38g protein, 733 IU/15% Vit A, B12: 1.3µg/Riboflavin: 0.53mg) | 2 cups (~226g, 910 cal, 57g protein, 1,100 IU/22% Vit A, B12: 2µg/Riboflavin: 0.8mg) | 2.67 cups (~301g, 1,213 cal, 76g protein, 1,467 IU/29% Vit A, B12: 2.7µg/Riboflavin: 1.07mg) |
| Low-Fat Cream of Mushroom Soup | 0.33 can (~100g, 50 cal, 2g protein, 17 IU/0% Vit A, B3: 0.3mg/Folate: 7µg) | 0.67 can (~200g, 100 cal, 4g protein, 33 IU/1% Vit A, B3: 0.7mg/Folate: 13µg) | 1 can (~300g, 150 cal, 6g protein, 50 IU/1% Vit A, B3: 1mg/Folate: 20µg) | 1.33 cans (~400g, 200 cal, 8g protein, 67 IU/1% Vit A, B3: 1.3mg/Folate: 27µg) |
| Milk (low-fat) | 0.33 cup (~80ml, 33 cal, 3g protein, 167 IU/3% Vit A, B12: 0.4µg/B2: 0.13mg) | 0.67 cup (~160ml, 67 cal, 5g protein, 333 IU/7% Vit A, B12: 0.8µg/B2: 0.27mg) | 1 cup (~240ml, 100 cal, 8g protein, 500 IU/10% Vit A, B12: 1.2µg/B2: 0.4mg) | 1.33 cups (~320ml, 133 cal, 11g protein, 667 IU/13% Vit A, B12: 1.6µg/B2: 0.53mg) |
| Garlic Powder | 0.33 tsp (3 cal, 0.2g protein, 0 IU Vit A, B6: 0.03mg) | 0.67 tsp (7 cal, 0.3g protein, 0 IU Vit A, B6: 0.07mg) | 1 tsp (10 cal, 0.5g protein, 0 IU Vit A, B6: 0.1mg) | 1.33 tsp (13 cal, 0.7g protein, 0 IU Vit A, B6: 0.13mg) |
| Total Calories per Serving | ~450 cal | ~450 cal | ~450 cal | ~450 cal |
| Total Protein per Serving | ~32g | ~32g | ~30g | ~30g |
| Total Vitamin A per Serving | ~400 IU / 8% DV | ~800 IU / 16% DV | ~1,200 IU / 24% DV | ~1,600 IU / 32% DV |
| Total B Vitamins per Serving | Varies (e.g., B6: 0.9mg, B12: 0.6µg) | Varies (e.g., B6: 1.7mg, B12: 1.1µg) | Varies (e.g., B6: 2.5mg, B12: 1.5µg) | Varies (e.g., B6: 3.3mg, B12: 2µg) |
Instructions about Broccoli Cheddar Chicken and Rice Casserole:
Preheat the oven to 180°C (350°F). In a large bowl, mix the cooked rice, broccoli florets, shredded chicken, cream of mushroom soup, milk, garlic powder, salt, and pepper to taste. Stir in half of the shredded cheddar cheese until well combined. Transfer the mixture to a greased 9×13-inch baking dish (adjust size for servings: 8×8 for 2-4, 9×13 for 6-8). Sprinkle the remaining cheddar cheese on top. Bake for 25-30 minutes, or until the cheese is melted and bubbly, and the broccoli is tender. Let it stand for 5 minutes before serving.
Doctor Advice about Broccoli Cheddar Chicken and Rice Casserole:
According to Dr. Michael Ruiz from Mayo Clinic (nutrition expert), this recipe provides 30g protein per serving from chicken, supporting muscle repair and weight management for athletes and those with osteoporosis. The broccoli adds fiber and vitamin C for immune health. However, Dr. Jane Ferguson from Harvard Health warns that the sodium from the soup (up to 800mg per serving) may be unsuitable for those with hypertension or kidney disease—opt for low-sodium alternatives. Dairy-allergic individuals should substitute cheese with plant-based options; it’s generally diabetic-friendly if portions are controlled.
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