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Cheesy Chicken Broccoli Rice – 4 Ways Recipe (One Pot, Casserole, Crockpot & Instant Pot)

Person holding a cast-iron pan of cheesy chicken broccoli rice, highlighting one-pot, casserole, crockpot and Instant Pot versions from MasalaMonk

There are days when you crave something fresh and bright, and there are days when only a deep, steaming bowl of cheesy chicken broccoli rice will do. The kind of bowl you scoop out in generous portions, where the rice is soft and creamy, the chicken is tender, the broccoli is still a little green and crisp, and melted cheese ties everything together in comforting, stretchy strands.

This is that kind of dinner.

And instead of giving you a single rigid recipe, this guide walks you through four different ways to make cheesy chicken broccoli rice:

  • a quick stovetop one-pot version,
  • an oven-baked casserole,
  • a crock pot version that minds itself, and
  • an Instant Pot method for when time is tight.

All four are built from the same simple ingredients. Once you understand that base, you can slide the dish toward lighter, richer, more veggie-packed, or more indulgent, depending on the day.


Why Cheesy Chicken Broccoli Rice Works So Well

How cheesy chicken broccoli rice hits every craving

Cheesy chicken broccoli rice works because it brings a bit of everything your body and brain like in one spoonful:

  • lean or juicy chicken for protein and savoriness,
  • comforting rice for bulk and softness,
  • bright, crunchy broccoli for freshness and nutrients,
  • melty cheese for salt, richness, and that “ahh, that’s better” feeling.
Portrait hero image of cheesy chicken broccoli rice in a bowl, with skillet, casserole and slow cooker in the background, plus text overlay showing four ways to cook the recipe.
Cheesy chicken broccoli rice made four ways — skillet, casserole, crock pot and Instant Pot — so you can pick the method that fits your time, mood and appetite.

Broccoli isn’t just filler here. It comes with fiber, vitamins C and K, folate, and plenty of antioxidants. Guides to broccoli nutrition and health benefits highlight its potential role in supporting heart, gut, and immune health.

Rice brings comfort and structure. Long-grain white rice is soft and neutral. Brown rice offers a nutty chew and more fiber. Harvard’s comparison of brown rice versus white rice explains how brown rice keeps its bran and germ, which means extra minerals and fiber, while white rice is milled for softness and speed.

Cheese is the glue. Sharp cheddar gives that familiar broccoli-and-cheddar flavor. Mozzarella adds stretch. Gruyère or fontina deepen the taste. Cottage cheese can even sneak in a bit of extra protein, a trick you see in dishes like MasalaMonk’s cottage cheese lasagna, where creamy doesn’t have to mean heavy.

Put together, you get cheesy chicken broccoli rice: simple ingredients that feel like a hug in a bowl.


Core Ingredients for Cheesy Chicken Broccoli Rice

Flatlay of core ingredients for cheesy chicken broccoli rice—bowls of diced chicken, uncooked rice, broccoli florets, shredded cheddar, stock, cream, garlic, onion, salt and pepper—with text ‘The Base Formula: Chicken + Rice + Broccoli + Cheese’.
This is the base formula every version uses—chicken, rice, broccoli, cheese, stock and aromatics—so you can swap rice, tweak cheese or change cooking method without changing the heart of the recipe.

Choosing chicken

You can use either:

  • Chicken breasts – lean, tidy cubes, mild flavor.
  • Chicken thighs – a little more fat, more flavor, extra juiciness.

Both work in every method here. Just remember one simple safety rule: cooked chicken should reach 165°F (74°C) in the thickest part. That number shows up again and again in official food-safety charts for poultry and casseroles.

Picking rice

You have options:

  • Long-grain white rice for classic, soft comfort.
  • Basmati if you like distinct, fragrant grains.
  • Brown rice when you want more chew and more fiber.

Harvard’s overview of rice and glycemic index explains how different rice types affect blood sugar. Brown rice usually sits lower on the glycemic index than white, which can be useful if you’re watching energy spikes.

If you want to understand water ratios and cooking times a bit better before you start, it’s worth skimming through a practical guide like how to cook rice perfectly, which covers stovetop, cooker, and Instant Pot methods.

Why broccoli belongs in cheesy chicken broccoli rice

Broccoli brings:

  • color and freshness,
  • a slight crunch if you time it right,
  • and a serious nutrient boost.

It is rich in fiber and vitamins, and it’s easy to work with fresh or frozen. If you enjoy exploring broccoli beyond florets, you might like reading about broccoli’s benefits and weight-loss uses or even this guide to broccoli sprouts, which concentrates many of the same helpful compounds in tiny shoots.

Cheese and sauce

Most versions in this guide use:

  • cheddar as the base cheese,
  • stock and a bit of milk or cream for richness,
  • and sometimes cream of chicken soup for a shortcut sauce.

You can keep things lighter with a simple milk-based sauce or go all-in with extra cheese, a spoonful of cream cheese, or even a bit of cottage cheese blended into the sauce.

Also Read: Easy Lemon Pepper Chicken Wings (Air Fryer, Oven & Fried Recipe)


One-Pot Cheesy Chicken Broccoli Rice (Stovetop Skillet)

The skillet version is the one to choose when you’re tired, hungry, and not in the mood to wash more than a single pan. Yet, despite its simplicity, it still delivers all the things you want: tender chicken, soft rice, pockets of green broccoli, and cheese melted into a creamy, spoon-coating sauce.

What makes this one-pot cheesy chicken broccoli rice special

You cook the chicken, rice, and broccoli in the same pan. Every grain of rice sits in flavorful stock. The broccoli steams gently so it stays bright. Cheese goes in at the end and melts into a silky sauce.

It’s fast enough to make after work yet cozy enough to eat slowly on the sofa.

One-pot skillet of cheesy chicken broccoli rice with broccoli and melted cheese, a wooden spoon lifting a portion, plus text overlay showing a four-step skillet cheat sheet.
The one-pot skillet method takes you from browning chicken to stirring in cheese in about 30–35 minutes, so you get creamy cheesy chicken broccoli rice with just a single pan to wash.

Steps for one-pot cheesy chicken broccoli rice

Step 1: Sear the chicken for flavor

Set a wide, heavy pan over medium heat. Add a little butter or oil. Drop in diced chicken and season it with salt and pepper. Let the pieces sit long enough to brown lightly on one side before you stir them. You want a bit of color; that means flavor.

Add chopped onion and a clove or two of garlic. Stir until the onion softens and you can smell the garlic.

Step 2: Toast the rice in the same pan

Pour the rice straight into the pan. Stir for a minute or two so each grain gets coated in the flavored fat. The rice will look slightly glossy. That quick toast gives your cheesy chicken broccoli rice better texture and taste.

Step 3: Add stock and simmer

Pour in chicken stock. If you like the dish extra creamy, add a small splash of milk or cream. Scrape the bottom of the pan with a spoon to loosen any browned bits. Bring the liquid to a light simmer, then cover the pan and lower the heat.

Let the rice cook gently. If you are not sure about the water-to-rice ratio for the rice you use most often, check the proportions in this rice cooking guide and adjust your stock to match.

Step 4: Steam broccoli on top of the rice

When the rice is almost tender, lift the lid and scatter broccoli florets evenly over the surface. Fresh or frozen both work. Replace the lid and let the steam inside finish cooking the broccoli while the rice absorbs the last of the liquid.

Step 5: Stir in cheese off the heat

Turn off the heat. Sprinkle shredded cheese over the chicken, rice, and broccoli. Fold gently until everything is coated in a smooth, thick sauce. If the cheesy chicken broccoli rice looks a little tight, stir in a spoonful of hot stock or milk. If it seems loose, let it sit uncovered for a few minutes.

Spoon the one-pot cheesy chicken broccoli rice straight from the pan into bowls. On nights when you crave an entire week of cozy dishes, you can plan this skillet dinner one day and MasalaMonk’s macaroni & cheese recipe another day for a double hit of cheese and comfort.


Cheesy Chicken Broccoli Rice Casserole (Oven-Baked)

Sometimes you don’t just want a bowl; you want a casserole you can slice into, a dish that feels festive enough for Sunday lunch or company but still easy enough for a weeknight. That’s where the oven-baked cheesy chicken broccoli rice casserole comes in.

Here, instead of cooking everything in one pot, you assemble cooked components into a baking dish, smother them in a creamy sauce, shower them with cheese, and let the oven do the last stretch of work.

Why bake cheesy chicken broccoli rice as a casserole

Baking turns the same ingredients into a structured dish:

  • the rice forms a soft base,
  • the chicken and broccoli stay tender in the sauce,
  • the top becomes a golden, bubbly crust of cheese and crumbs.

It’s ideal for potlucks, Sunday lunches, or any evening when you want leftovers that reheat beautifully.

Oven-baked cheesy chicken broccoli rice casserole in a white ceramic dish with a golden bubbly cheese topping, one square being lifted out on a spatula, with text overlay explaining the casserole method steps.
The oven-baked cheesy chicken broccoli rice casserole starts with cooked rice and chicken, then bakes under a golden cheese crust—perfect when you want a crowd-pleasing main that freezes and reheats beautifully.

Steps for cheesy chicken broccoli rice casserole

Step 1: Cook rice, chicken, and broccoli separately

Cook your rice until just tender. It should still have a little bite, because it will bake further in the oven.

Cook the chicken in a pan or in the oven until the pieces reach 165°F. That way you know they are safe before you tuck them into a creamy sauce.

Blanch or steam the broccoli. Aim for bright green florets that are just tender.

Step 2: Make a creamy sauce

In a saucepan, melt butter. Whisk in flour to form a paste, then slowly pour in stock and milk while whisking. The sauce should thicken enough to coat the back of a spoon.

Season with salt, pepper, and perhaps a pinch of mustard powder. For a shortcut version, you can use stock plus a can of cream of chicken soup instead.

If you like the idea of lighter creaminess, stir in some cottage cheese, just as it is used in MasalaMonk’s cottage cheese lasagna.

Step 3: Combine everything with cheese

Tip your cooked rice, chicken, and broccoli into a large bowl. Pour the sauce over them. Add a generous amount of shredded cheddar and gently fold until everything is coated.

Taste a spoonful. This is your chance to fix the seasoning before you bake.

Step 4: Add a cheesy topping

Spread the mixture into a buttered baking dish. Sprinkle more cheese over the top. If you enjoy crunch, add breadcrumbs stirred with melted butter.

Step 5: Bake until bubbling and golden

Bake the cheesy chicken broccoli rice casserole until you see bubbles peeking around the edges and the top turns golden brown. Let it rest briefly when it comes out of the oven so it sets enough to slice.

This kind of casserole feels right at home beside another classic oven dish like MasalaMonk’s green bean casserole recipe ideas, which explores different twists on that holiday favorite.


Crock Pot Cheesy Chicken Broccoli Rice

There are also days when the idea of standing at the stove sounds exhausting. You still want cheesy chicken broccoli rice, but you need it to be the kind of meal that minds itself while you work, ferry people around, or just rest. That’s when the slow cooker shines.

Unlike the other versions, this one welcomes a bit of imprecision. It won’t be as meticulously layered or as neatly sliceable as the baked casserole, yet the payoff in ease is immense.

Why crock pot recipe is so forgiving

You add most of the ingredients to the pot, turn it on, and let time do the work. The rice absorbs stock slowly. The chicken turns tender. You finish with broccoli and cheese near the end, and you’re done.

It’s an ideal recipe for busy days, long afternoons, or times when you simply don’t want to hover around the stove.

Crock pot full of cheesy chicken broccoli rice being stirred with a wooden spoon, creamy rice with chicken and broccoli visible, with text overlay explaining slow cooker steps and benefits for busy days.
In the crock pot version, everything goes in together—rice, raw chicken, stock and aromatics—then broccoli and cheese are stirred in at the end, making it the easiest way to get cheesy chicken broccoli rice on truly busy days.

Steps for crock pot cheesy chicken broccoli and rice

Step 1: Add rice, chicken, and stock to the slow cooker

Grease the slow cooker lightly. Add uncooked rice, raw chicken pieces, stock, and any chopped onion or garlic you like. Stir well to make sure the rice is submerged.

Step 2: Cook on Low until tender

Cover and cook on Low. The exact time depends on your slow cooker and how hot it runs. You want chicken that pulls apart easily with a fork and rice that is soft, not chalky.

Step 3: Stir in broccoli near the end

About 20 to 30 minutes before you plan to eat, stir in broccoli florets. Put the lid back on and let them soften gently in the hot liquid. Fresh broccoli will cook quickly. Frozen florets will need a bit more time.

Step 4: Finish with plenty of cheese

Switch the slow cooker to Warm. Add shredded cheese and stir until it melts. If the cheesy chicken broccoli rice looks a little thick, add a splash of stock or milk. If it seems thin, let it sit uncovered for a short while.

Because slow cookers keep food warm for a long time, be mindful about leftovers. Articles on reheating rice safely explain why cooked rice should be cooled and refrigerated promptly and not left out for hours.

If you enjoy this hands-off style of cooking, there is a good chance you will also appreciate MasalaMonk’s crock pot lasagna soup, which uses the same “dump and simmer” approach with pasta, tomato, and cheese instead of rice.


Instant Pot Cheesy Chicken Broccoli Rice

Then there are nights when you walk into the kitchen, realize it’s late, and everyone is already asking when dinner will be ready. In those moments, the Instant Pot version of cheesy chicken broccoli rice is a lifesaver.

Here, the pressure cooker cooks the rice and chicken together rapidly, then you add the broccoli and cheese at the end to keep them fresh and melty.

How Instant Pot cheesy chicken broccoli rice saves time

Pressure cooking allows rice and chicken to cook quickly in the same pot. You then stir in broccoli and cheese at the end to keep them bright and melty. The whole process takes less active time than the oven, yet still gives you a comforting, filling bowl.

Instant Pot filled with cheesy chicken broccoli rice, a ladle lifting a creamy cheesy scoop with broccoli, with text overlay showing the pressure cooker plan for the recipe.
The Instant Pot version cooks the rice and chicken together under pressure, then uses the residual heat to soften broccoli and melt cheese—your fastest route to a bowl of cheesy chicken broccoli rice on late nights.

Steps for Instant Pot cheesy chicken broccoli rice

Step 1: Sauté onion, garlic, and chicken

Turn the cooker to Sauté. Add oil or butter, then soften chopped onion and garlic. Add chicken pieces and cook until they lose their raw color and pick up a hint of browning.

Step 2: Add rice and stock and deglaze

Stir the rice into the pot so each grain is coated. Pour in stock. Scrape the bottom of the pot with a spoon to loosen any stuck bits. This helps prevent burn warnings later.

Step 3: Cook under pressure

Seal the lid and set the cooker to High Pressure. Cook for a short time, adjusting for the type of rice you’ve chosen. White rice cooks quickly. Brown rice takes longer. When the timer ends, allow a brief natural release, then carefully vent the remaining steam.

If you are new to pressure cooking, the official Instant Pot guide to pressure cooking for beginners explains sealing, venting, and safety steps in a calm, clear way.

Step 4: Use residual heat to cook broccoli

Open the lid and stir in broccoli florets right away. Close the lid again (without turning the cooker back on) and let the trapped heat soften the broccoli for a few minutes.

Step 5: Stir in cheese and season

Open the lid once more. Add shredded cheese and stir until it melts into a thick sauce. Taste and adjust seasoning.

Because everything cooks together, it’s worth checking that the chicken pieces have reached 165°F in the center before serving.

Also Read: Greek Tzatziki Sauce Recipe (1 Master Sauce + 10 Easy Variations)


Lighter and Heartier Twists on Cheesy Chicken Broccoli Rice

Once you’ve made cheesy chicken broccoli rice a few times, you may start thinking about how to bend it to fit different kinds of days.

Two bowls of cheesy chicken broccoli rice side by side, the left bowl lighter with extra broccoli and greens and the right bowl richer and more cheesy, with text overlay reading ‘Lightened-Up vs Loaded-Up’ and notes on veggies and sauce.
Use the same cheesy chicken broccoli rice base, then go light with more veg and a thinner sauce—or load it up with extra cheese when you’re in full comfort-food mode.

Lighter cheesy chicken broccoli rice ideas

On days when you want the comfort but not quite as much heaviness, you can:

Use more vegetables

  • Increase the amount of broccoli.
  • Add peas or corn to the rice.
  • Stir a handful of spinach into the hot rice just before serving.

Side dishes help too. A bright salad piled with greens, cucumber, and lemony dressing cuts through the richness without much effort.

Switch up the rice

Swapping in some brown rice or mixing white and brown gives more fiber and texture. Tips on reducing the glycemic impact of rice explain how cooling and reheating rice and choosing different varieties can change how it affects blood sugar.

Balance rich meals with lighter days

If you enjoy big, cheesy dinners some days and lighter eating on others, homemade drinks can help. Instead of packaged sports drinks, you might make your own homemade electrolyte drink with mineral salts and citrus. Or, on fasting days, you can try one of the zero-calorie electrolyte recipes that support hydration without adding calories.

Heartier and extra-cheesy twists

On other days, comfort is the goal, and you’re not worried about keeping things light. On those evenings, you could:

Enrich the sauce

  • Use full-fat cheese and be generous.
  • Stir a spoonful of cream cheese into the sauce.
  • Add a splash of cream instead of some of the milk.

Add crispy toppings

For baked version of this dish, buttery breadcrumbs or crushed crackers on top turn the casserole into something that crackles lightly as you cut into it.

These richer versions sit nicely alongside other favorites such as macaroni & cheese and green bean casserole, letting you build full menus around cozy, baked dishes when the weather or your mood calls for it.


Leftovers, Meal Prep, and Second-Day Magic

Big pans of cheesy chicken broccoli rice often mean leftovers, which is a gift on busy days. However, they need a little care.

How to cool and store cheesy chicken broccoli rice

Once you’ve finished eating, transfer the leftovers into shallow containers. This helps them cool more quickly. Refrigerate as soon as they are no longer steaming.

Guides on storing and reheating rice safely explain that cooked rice should not stay at room temperature for long, because a bacteria called Bacillus cereus can grow and cause food poisoning.

Aim to eat refrigerated leftovers within a few days. When you reheat them, bring the center to a piping-hot temperature again, around 165°F, so both the chicken and the rice are back in the safe zone.

Glass meal prep containers labeled Monday and Tuesday filled with cheesy chicken broccoli rice next to a plate of crispy cheesy rice patties with dipping sauce, under text ‘Leftovers & Meal Prep Magic’ with storage and reheating tips.
Cheesy chicken broccoli rice keeps 3–4 days in the fridge and reheats best with a splash of stock or milk—and when you’re bored of bowls, you can turn the cold rice into crispy cheesy patties for lunches and snacks.

Reheating cheesy chicken broccoli rice so it stays nice

Cold cheesy rice turns firm in the fridge. That’s normal. To bring it back to creamy:

On the stovetop

Place the leftovers in a pan. Add a splash of stock or milk. Warm gently while stirring until the mixture loosens and heats through.

In the oven

Spread the casserole in an oven-safe dish. Cover with foil. Reheat until hot in the center. You can remove the foil for a few minutes at the end to crisp the top again.

In the microwave

Add a spoonful of liquid. Cover loosely. Heat in short bursts, stirring between them so the rice heats evenly and doesn’t dry out at the edges.

Turning leftovers into something new

Leftover cheesy chicken broccoli rice can transform into snacky, fun dishes.

Cheesy rice bites

Chill the mixture until firm. Scoop it into small balls, roll in breadcrumbs, and pan-fry or air-fry until crisp. They make great little appetizers or sides, especially with a simple yogurt dip or tomato sauce.

For more detailed shaping and frying inspiration, you can look at how MasalaMonk turns cold rice into gourmet arancini balls.

Crispy rice squares

Press the leftover rice into a greased dish. Chill until set. Cut into squares and sear them in a little oil until crisp on both sides. Serve with salad for a different take on the same flavors.

If you find you have extra broccoli on its own, not just in the rice, a batch of broccoli, potato & corn tater tots turns it into a playful, kid-friendly side the next day.


Serving Ideas to Go With Cheesy Chicken Broccoli Rice

Simple sides that love cheesy chicken broccoli rice

Cheesy chicken broccoli rice can absolutely stand alone. Still, a few easy sides make the meal feel more complete:

  • A crunchy salad with lettuce, cucumber, and lemon vinaigrette.
  • Roasted carrots or roasted Brussels sprouts.
  • Sliced tomatoes with a pinch of salt and a drizzle of olive oil.

These add freshness and texture without much work, and they help balance the richness in the bowl.

Cozy table setting with a bowl of cheesy chicken broccoli rice, a side bowl of green salad, and a mug of hot chocolate with a cookie, with text overlay suggesting serving ideas and pairings.
For a full cozy-night meal, pair your cheesy chicken broccoli rice with something crisp like a simple green salad, plus garlic bread or a hot-chocolate-and-cookie treat on the side.

Drinks and desserts for a full cozy night

After a comforting meal like this, it’s nice to linger a bit.

On cold evenings, a mug of homemade hot chocolate with cocoa powder hits the same cozy note as the main dish. That recipe uses simple ingredients to create a rich, velvety drink that feels far more special than a packet.

On nights when you’re hosting and want something playful and bright, a lemon drop martini adds a citrusy, sparkling contrast to the creamy main.

If you decide you do want dessert, homemade churros with a chocolate sauce or caramel dip turn dinner into a full comfort-food celebration. That guide covers shaping, frying, and even some gluten-free ideas if you’re cooking for different needs.

On a different night, you might skip dessert and plan another chicken-and-carb comfort for later in the week, such as chicken katsu curry with rice. With its crisp cutlets, rich curry sauce, and fluffy rice, it belongs to the same cozy universe as cheesy chicken broccoli rice, just with a Japanese twist.


However you choose to cook it—stirred together in one pot, baked into a bubbling casserole, left to simmer in a slow cooker, or rushed through an Instant Pot—cheesy chicken broccoli rice is one of those recipes you can return to over and over. You can keep it simple, you can dress it up, you can stretch it into lunches and leftovers, and you can bend it to fit however you are eating this week.

Most of all, it stays what it has always been: chicken, rice, broccoli, and cheese, turned into something that makes the world feel a little softer for a while.

Also Read: Simple Bloody Mary Recipe – Classic, Bloody Maria, Virgin & More

FAQs About Cheesy Chicken Broccoli Rice

1. How do I make cheesy chicken broccoli rice from scratch?

Start by browning bite-sized chicken pieces with onion and garlic. Then stir in rice and toast it briefly. Next, add broth and let the rice simmer until almost tender. After that, fold in broccoli florets and cook until just soft. Finally, remove from the heat and stir in plenty of shredded cheese until the dish turns creamy and thick.

2. What is the difference between the skillet version and cheesy chicken broccoli rice casserole?

The skillet version cooks everything in one pot on the stove. It stays looser and spoonable. In contrast, the casserole version uses pre-cooked rice and chicken mixed with sauce and cheese, then baked in a dish. The casserole sets up more, slices neatly, and develops a golden, bubbly top.

3. Can I use instant rice in a chicken broccoli rice casserole?

Yes, you can use instant rice in a chicken broccoli rice casserole with good results. Just reduce the liquid slightly because instant rice absorbs less water. In addition, shorten the baking time so the grains do not become mushy. Keep an eye on the texture and remove the casserole once the cheesy chicken broccoli rice looks set and hot in the center.

4. How can I make crock pot cheesy chicken broccoli and rice?

For crock pot cheesy chicken broccoli and rice, place raw chicken, uncooked rice, broth, and seasonings in the slow cooker. Stir everything well and cook on Low until the rice is tender and the chicken shreds easily. Later, add broccoli during the last 20–30 minutes so it stays bright and not overcooked. Right before serving, stir in shredded cheese until the slow cooker cheesy broccoli chicken rice turns smooth and creamy.

5. How do I make Instant Pot cheesy chicken broccoli rice?

To prepare Instant Pot cheesy chicken broccoli rice, first sauté onion, garlic, and chicken in the pot. Then stir in rice and broth, scraping the bottom to remove any browned bits. Cook on high pressure for a short time, using more minutes for brown rice and fewer for white. Once the pressure releases, mix in broccoli and let it steam in the residual heat. Lastly, stir in cheese until the Instant Pot cheesy chicken broccoli rice is thick and velvety.

6. Can I use cream of chicken soup in cheesy chicken broccoli rice?

Absolutely. Cream of chicken soup makes the dish richer and quicker. You can whisk it into the broth for a skillet version or use it as the main sauce for a cheesy chicken broccoli rice casserole recipe. Just remember that the soup is already salty, so taste before adding extra salt.

7. How can I make cheesy chicken broccoli rice healthier?

There are several easy tweaks. First, swap some or all of the white rice for brown rice in your chicken broccoli rice recipe one pot style. Second, increase the amount of broccoli or add extra vegetables like peas or carrots. Third, use a little less cheese in the base and rely on a sharp cheddar on top for strong flavor. With these changes, cheesy chicken broccoli rice still tastes indulgent but feels lighter.

8. Can I freeze cheesy chicken broccoli rice casserole?

Yes, cheesy chicken broccoli rice casserole usually freezes well. Let the casserole cool completely, then portion it into airtight containers. Label and freeze for up to two or three months. When you want it again, thaw in the fridge overnight and reheat in the oven until piping hot and the cheese is melting again.

9. How long do leftovers of cheesy chicken broccoli rice last, and how should I reheat them?

Leftovers of cheesy chicken broccoli rice keep well in the refrigerator for about three to four days. Store them in shallow, sealed containers. For reheating, add a splash of milk or broth and warm gently on the stove or in the microwave, stirring once or twice. In the case of leftover cheesy chicken broccoli rice casserole, cover the dish with foil and reheat in the oven until the center is hot and the top is soft and bubbly again.

10. Can I make cheesy chicken broccoli rice ahead of time for meal prep?

Yes, this dish is excellent for meal prep. You can cook a big batch of one pot cheesy chicken broccoli rice or bake a full casserole, then divide it into containers. Allow it to cool before sealing. During the week, reheat single portions with a spoonful of liquid so the chicken and rice stay moist. This way, you get a ready-to-go cheesy chicken broccoli rice meal that still tastes fresh.

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Broccoli, Potato & Corn Tater Tots- Guilty pleasures made less guilty

Before beginning the recipe, here’s a very interesting insight about Tater Tots. I am sure you know, Tater tots were invented by an American frozen food Company, Ore-Ida, in the year 1953. Tater is short for potato. This recipe came into being when the founders were trying to figure out what to do with the leftover slivers of cut-up potatoes. They chopped up the slivers, added flour and seasoning and the product was first offered commercially in stores in 1956.

Now, what I found most interesting is that, originally these tots were inexpensive. People didn’t buy it because they thought it’s cheap. It’s when the company raised it’s prices, people began buying it. Human psychology can really be weird. 😄 Today, Americans consume approximately 70 million pounds. Can you imagine!!!

Overtime recipe was developed further and potatoes were substituted with other nutritious vegetables like cauliflower, broccoli, zucchini. 

These Homemade Tater Tots are way easier to throw together than I expected them to be, and my family loved them! So say goodbye to those frozen bags of tater tots. This homemade version is super easy to make, budget-friendly, and taste way better than store-bought!

So, here’s a healthy and a delicious twist on tater tots, made with nutrient-rich broccoli and crispy breadcrumbs, perfect as a side or snack.

Ingredients: for 30-35 tots

  • 4 medium size boiled Potatoes 
  • 1/2 cup Sweet Corn Kernels
  • 1 large head Broccoli, approx 350 grams
  • 1 tbsp minced Garlic
  • Salt and pepper to taste
  • 1 cup Bread Crumbs
  • 1 large Egg
  • 1 tbsp Chilli flakes (optional)
  • 1/2 tsp Italian seasoning (optional)
  • 90 grams of Cheddar Cheese, grated

Method:

  • Grate boiled potatoes in a bowl. Add 1/2 cup frozen sweet corn kernels in boiling water. Keep aside for 10 minutes. You can use boiled fresh corn too.
  • Grate 1 large head of broccoli. Add 1 tsp salt to it and keep aside for 20 minutes. 
  • Squeeze out as much water as you can from the broccoli. Coarsely blend corn in a blender. Just blitz for 10 to 15 seconds. (DO NOT ADD WATER). Add both broccoli and corn to the potatoes. 
  • Now add minced garlic, salt & pepper to taste, egg, bread crumbs, chilli flakes, Italian seasoning and grated cheddar cheese (you can add more). Mix everything well and form a thick paste. If it feels sticky, add more bread crumbs. 
  • Check for seasoning. Once ok, give it a cylindrical shape or any shape you like. Refrigerate it for 30 minutes. 
  • Pre-heat the oven at 200°C.
  • Spray a nonstick baking sheet with oil. Alternatively, line baking tray with parchment paper and brush it with oil. Shape the mixture into tot shapes and spread them evenly on the sheet.
  • Bake for 8–9 minutes. Flip and then bake for an additional 8–9 minutes on the other side until golden brown.
  • Serve it with ketchup, mint chutney or tzatziki (hung curd dip). I personally enjoy them with tzatziki.

Enjoy!!! 🙂

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Fiber in Food

green broccoli vegetable on brown wooden table

Dietary fiber, a type of carbohydrate that our bodies cannot digest, plays a crucial role in maintaining our health. Unlike other carbs that are broken down into sugars, fiber passes through the body undigested, aiding in digestion, helping to keep our blood sugar levels stable, and making us feel full. The importance of dietary fiber cannot be overstated. From promoting healthier gut bacteria to lowering the risk of heart disease, a high-fiber diet is key to maintaining good health.

Types of Fiber: Soluble vs Insoluble

There are two types of dietary fiber: soluble and insoluble. Each type functions differently and provides different health benefits.

Soluble fiber dissolves in water and forms a gel-like substance in the stomach. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in foods like oats, peas, beans, apples, and citrus fruits.

Insoluble fiber does not dissolve in water. It adds bulk to the diet and can help prevent constipation. Insoluble fiber is found in foods like whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower and potatoes.

Fiber in Foods: What You Need to Know

Let’s take a closer look at the fiber content in lists of various foods and how they can contribute to a high-fiber diet.

Fiber in Fruits

Fruits are a delicious way to add fiber to your diet. Here are some fruits that are particularly high in fiber:

Kiwi

A medium-sized kiwi has about 2.1 grams of fiber. This includes both soluble and insoluble fiber, making it a great choice for overall digestive health. Kiwi is also rich in vitamin C and antioxidants.

Raspberries

One cup of raspberries contains about 8 grams of fiber. Raspberries are a great source of soluble fiber and are also rich in antioxidants. They can help control blood sugar and fight inflammation.

Pear

One medium-sized pear contains about 5.5 grams of fiber. Pears are a good source of soluble fiber and are also rich in vitamin C.

Apple

One medium-sized apple contains about 4.4 grams of fiber. Apples are a good source of both soluble and insoluble fiber and are also high in vitamin C.

Banana

One medium-sized banana contains about 3.1 grams of fiber. Bananas are a good source of soluble fiber and are also high in vitamin C and potassium.

Orange

One medium-sized orange contains about 3.1 grams of fiber. Oranges are a good source of soluble fiber and are also high in vitamin C.

Tomatoes

Tomatoes are a good source of dietary fiber, providing about 1.5 grams per average-sized tomato. Most of the fibers in tomatoes are insoluble, including cellulose, hemicellulose, and lignin. This can aid in digestive health.

Strawberries

Strawberries are a good source of fiber. One cup of strawberries provides about 3 grams of fiber. This makes them a great choice for a healthy dessert or snack.

Blueberries

Blueberries are a good source of fiber. A 100-gram serving of raw blueberries has 2.4 grams of fiber. This makes them a great choice for a healthy dessert or snack.

Grapefruit

Grapefruit is a good source of fiber. One-half grapefruit provides 2 grams of fiber. This makes it a great choice for a healthy breakfast or snack.

Fiber in Vegetables

Vegetables are another excellent source of fiber. Here are some vegetables that are particularly high in fiber:

Broccoli

One cup of cooked broccoli contains about 5.1 grams of fiber. Broccoli is high in insoluble fiber and is also a powerhouse of vitamins and minerals like vitamin C and potassium.

Sweet Potato

One medium-sized sweet potato contains about 4 grams of fiber. Sweet potatoes are a great source of soluble fiber and are also high in vitamin A, vitamin C, and potassium.

Spinach

One cup of cooked spinach contains about 4.3 grams of fiber. Spinach is high in insoluble fiber and is also rich in many essential nutrients like calcium, iron, and vitamin A.

Carrots

One medium-sized carrot contains about 1.7 grams of fiber. Carrots are a good source of both soluble and insoluble fiber and are also high in vitamin A.

Peas

One cup of cooked green peas contains about 8.8 grams of fiber. Peas are a great source of both soluble and insoluble fiber. They are also a good source of protein, making them a great choice for vegetarians and vegans.

Mushrooms

Mushrooms are a good source of fiber, particularly the soluble fiber beta-glucan. This makes them a great choice for a healthy side dish or addition to meals.

Beets

Beets are a good source of fiber, with 2 grams per 100 grams. This makes them a great choice for a healthy side dish or addition to meals.

Fiber in Grains and Seeds

Grains and seeds are often high in fiber. Here are some that are particularly high in fiber:

Whole Wheat Bread

One slice of whole wheat bread contains about 2 grams of fiber. Whole grains like whole wheat are a great source of both soluble and insoluble fiber. They can help reduce the risk of heart disease and aid in weight management.

Quinoa

One cup of cooked quinoa contains about 5.2 grams of fiber. Quinoa is a good source of insoluble fiber and is also a complete protein, meaning it contains all nine essential amino acids.

Brown Rice

One cup of cooked brown rice contains about 3.5 grams of fiber. Brown rice is a good source of insoluble fiber and is also high in vitamins and minerals like magnesium and selenium.

Chia Seeds

One ounce of chia seeds contains about 10.6 grams of fiber. Chia seeds are a great source of soluble fiber and are also high in omega-3 fatty acids.

The fiber in Nuts and Legumes

Nuts and legumes are also high in fiber. Here are some that are particularly high in fiber:

Lentils

One cup of cooked lentils contains about 15.6 grams of fiber. Lentils are a great source of both soluble and insoluble fiber. They are also a good source of protein, making them a great choice for vegetarians and vegans.

Chickpeas

Chickpeas, also known as garbanzo beans, are an excellent source of dietary fiber. They provide 7.6 grams of fiber per 100 grams. This makes them a great addition to any high-fiber diet.

Almonds

One ounce of almonds contains about 3.5 grams of fiber. Almonds are a good source of both soluble and insoluble fiber. They are also high in healthy fats, protein, and vitamin E.

Walnuts

One ounce of walnuts contains about 1.9 grams of fiber. Walnuts are a good source of both soluble and insoluble fiber. They are also high in healthy fats and omega-3 fatty acids.

Peanuts

Peanuts are an excellent source of dietary fiber. They contain 8.5 grams of fiber per 100 grams, which can help in maintaining a healthy digestive system.

Roots

Chicory Root

Fresh chicory root is composed of 68% inulin by dry weight. Inulin is a type of fiber known as a fructan or fructooligosaccharide. This makes chicory root a great choice for those looking to boost their fiber intake.

Remember, the daily recommended intake of fiber for men is 38 grams and for women is 25 grams. Incorporating a variety of these high-fiber foods into your diet can help you meet your daily fiber needs and provide a host of other health benefits as well.

Blog Tags: Fiber, High-Fiber Diet, Soluble Fiber, Insoluble Fiber, Digestive Health, Heart Health, Weight Management, Blood Sugar Control, Kiwi, Whole Wheat Bread, Raspberries, Broccoli, Almonds, Sweet Potato, Blueberries, Lentils, Avocado, Quinoa, Spinach, Brown Rice, Pear, Apple, Banana, Orange, Sweet Potato, Spinach, Carrots, Peas, Whole Wheat Bread, Quinoa, Brown Rice, Chia Seeds, Almonds, Lentils, Walnuts.

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Top 10 Foods To Eat After 50 For Anti-Aging Benefits

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Hello, health enthusiasts! 🌞🥦

Today, we’re diving into a fantastic video by Live Healthy Over 50 titled “Top 10 Foods To Eat After 50 (Anti-Aging Benefits!)”. With over 1.9 million views, this video has been a hit among those seeking a healthier lifestyle, especially for those who are 50 and beyond.

Live Healthy Over 50 is a well-known channel in the health and wellness community, providing evidence-based health information. Their videos are fact-checked and reviewed by qualified health professionals, ensuring you get the most accurate and beneficial advice.

In this video, Live Healthy Over 50 highlights a list of foods that are beneficial for those over 50. These foods are practical to eat when following a healthy diet and can help reduce the risk of developing certain diseases like heart disease and diabetes, which are common among older adults.

Here are the top 10 foods to eat after 50 as per the video:

  1. Sweet Potatoes: Sweet potatoes are a great source of vitamin A, which is good for your eyes and skin, and vitamin C, which helps with tissue repair. They also contain fiber, which helps you feel full and keeps your digestive system healthy. 🍠🥔
  2. Black Beans: Black beans are low in fat, high in fiber, and full of protein. They are good for your heart and brain health. 🌰🥣
  3. Broccoli: Broccoli is a great source of vitamin A, C, and K. It’s also high in fiber and contains a good amount of antioxidants that can help lower cholesterol levels, prevent cancer, diabetes, and even keep your heart healthy. 🥦🥗
  4. Eggplant: Eggplant is a good source of fiber and vitamins A and C, which are important for eye health. It’s also a great source of potassium, which helps regulate blood pressure and keeps your heart healthy. 🍆🥘
  5. Beets: Beets are packed with health benefits. They contain betalains, which are antioxidants that help prevent damage to the body’s cells. They are high in potassium and magnesium, which can lead to an irregular heartbeat, high blood pressure, weak bones and muscles, insomnia, headaches, and more. 🥕🥗
  6. Wild Caught Salmon: Wild caught salmon is a great source of Omega-3s and vitamin D, which are essential for bone health, immune system, and heart health. 🐟🍣
  7. Avocados: Avocados are a superfood packed with healthy fats, vitamins, and minerals. They lower the risk of cancer and heart disease, fight inflammation in the body, and help to slow down the aging process. 🥑🥗
  8. Chickpeas: Chickpeas are an excellent source of both protein and fiber, which helps promote good digestion and weight loss. They’re also high in magnesium, which supports bone health. 🌰🥣
  9. Ginger: Ginger is a powerful spice that has serious health benefits. It can help reduce joint pain and inflammation, and some studies have even shown that it helps prevent cancer, heart disease, and even Alzheimer’s disease. 🌿🍵
  10. Cauliflower: Cauliflower contains plenty of vitamin C and antioxidants to keep you young. You can enjoycauliflower rice or roast some florets for a delicious side dish that can be enjoyed alone or with your favorite entree. 🥦🥗

These foods are not only delicious but also easy to incorporate into your daily diet. Remember, it’s never too late to start eating healthier. The key is to make small changes that are sustainable for you. Give yourself the gift of good health and longevity by eating healthy and maintaining a balanced diet.

If you found this information helpful, do check out the original video on Live Healthy Over 50’s YouTube channel for more health and nutrition tips. Also, consider joining our Facebook community where we share more health tips and recipes.

Stay healthy, stay happy! 🌞🥦

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The Broccoli – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

bowl of sliced broccoli

Introduction

Broccoli, a cruciferous vegetable, is a powerhouse of vitamins, minerals, and antioxidants. Originating from Italy, this green vegetable has become a staple in many diets worldwide due to its remarkable health benefits.

Nutritional Profile

Per 100 grams, raw broccoli provides:

  • Calories: 34
  • Protein: 2.8 grams
  • Fat: 0.4 grams
  • Carbohydrates: 6.6 grams
  • Fiber: 2.6 grams
  • Vitamin C: 89.2 mg (149% of the DV)
  • Potassium: 316 mg (9% of the DV)
  • Vitamin K: 101.6 µg (127% of the DV)

Broccoli Health Benefits

Broccoli is well-known for its health benefits:

  • Cancer Prevention: Broccoli contains sulforaphane, a compound studied for its potential cancer-preventive properties.
  • Heart Health: The fiber, potassium, and antioxidants in broccoli support heart health.
  • Bone Health: Broccoli is a good source of Vitamin K and calcium, both crucial for bone health.

Potential Broccoli Warnings

While broccoli is generally safe for most people to eat, there are a few things to consider:

  • Thyroid Function: Like other cruciferous vegetables, broccoli contains goitrogens, which may affect thyroid function in individuals with thyroid dysfunction if consumed in large quantities.
  • Gas and Bloating: Broccoli contains raffinose, a type of carbohydrate that some people have trouble digesting, leading to gas and bloating.

Broccoli Weight Loss Benefits

Broccoli can be a beneficial addition to a weight loss diet:

  • Low in Calories, High in Fiber: Broccoli is low in calories and high in fiber, making it a satiating food that can help control overall calorie intake.
  • Rich in Nutrients: Broccoli is nutrient-dense, providing important vitamins and minerals without adding many calories to your diet.

Five Practical Ways to Incorporate Broccoli into Your Diet for Weight Loss

  1. Steamed Broccoli: Steaming broccoli maintains the most nutrients. Pair it with lean protein for a balanced meal.
  2. Broccoli Salad: Combine raw broccoli florets with other vegetables and a light dressing for a nutrient-rich salad.
  3. Broccoli Stir-Fry: Stir-fry broccoli with other colorful vegetables in a touch of oil for a quick, fiber-rich meal.
  4. Broccoli Soup: Puree cooked broccoli with some broth and herbs for a comforting, low-calorie soup.
  5. Roasted Broccoli: Roast broccoli florets in the oven with a drizzle of olive oil and your favorite spices for a tasty side dish.

Conclusion

Broccoli, with its impressive nutrient profile and array of health benefits, is a fantastic vegetable to incorporate into a weight loss diet. It can be prepared in a variety of ways to keep your meals exciting and nutritious.

Up next in our vegetable series, we will dive into the benefits and uses of the vibrant Bell Pepper.