Chicken, Rice, Broccoli & Cauliflower Casserole

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 210.7
  • Total Fat: 8.5 g
  • Cholesterol: 44.4 mg
  • Sodium: 290.2 mg
  • Total Carbs: 22.7 g
  • Dietary Fiber: 0.5 g
  • Protein: 19.7 g

View full nutritional breakdown of Chicken, Rice, Broccoli & Cauliflower Casserole calories by ingredient
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A lower sodium chicken and rice casserole A lower sodium chicken and rice casserole
Number of Servings: 10


    12 oz - cooked boneless, skinless chicken breast, shredded

    3 C - cooked rice

    12 oz - fat free evaporated milk

    12 oz - fat free milk

    6 oz - monterey jack cheese - shredded

    6 oz - low fat cheddar cheese - shredded

    2 C - chopped broccoli

    2 C - chopped cauliflower

    1/4 t - ground white pepper

    1 t - ground mustard

    1/4 t - ground nutmeg


Scald milk in medium saucepan.

Add cheese and seasonings until cheese is melted.

Combine chicken, rice, vegetables in bowl, then stir in cheese sauce mixture.

Put into casserole dish that has been sprayed with non-stick spray.

Bake at 350 degrees for about 20 minutes, until becomes bubbly and golden on top.

This makes 10 - 1 cup servings. I split into 2 batches and froze one for another dinner.

Number of Servings: 10

Recipe submitted by SparkPeople user MMS81096.

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Member Ratings For This Recipe

  • Once again how is this honestly supposed to feed 10 people. Be honest to yourself about your caloric and fat intake... - 11/16/11

    Reply from MMS81096 (7/22/13)
    Well, it makes 10 1-Cup servings, cooked. "Honestly", since you seem to question it, I took the nutritional information from the product labels and measurements that are listed and plugged into the recipe calculator. My family loves it and that is what really matters.

    Was this review helpful?   yes  No
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