Description
This Cheesy Broccoli and Chicken Rice Skillet is a quick, delicious one-pan meal combining tender chicken, vibrant broccoli, and fluffy rice smothered in melted reduced-fat cheese. Perfect for a nutritious and comforting weeknight dinner that requires minimal clean-up.
Ingredients
Scale
Protein & Vegetables
- 1 pound uncooked boneless, skinless chicken breast, diced
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups broccoli florets, chopped
Rice & Liquids
- 1 1/4 cups long-grain rice (like jasmine or basmati)
- 2 1/2 cups fat-free chicken stock
Seasonings & Cheese
- 1 tsp kosher salt, divided
- Black pepper, to taste
- 1/4 tsp red pepper flakes
- 2/3 cup shredded, reduced-fat cheese, divided
- Cooking spray
Instructions
- Season and Sear Chicken: Season the diced chicken with 1/2 tsp kosher salt and black pepper to taste. Lightly coat a skillet with cooking spray and heat over high. Sear the chicken pieces for about 2 minutes on each side until nicely browned. Remove from skillet and set aside.
- Sauté Aromatics: Reduce the heat to medium. Add diced onion and minced garlic to the skillet and sauté until they soften and become fragrant, about 3 minutes.
- Toast Rice: Stir in the long-grain rice with the sautéed onions and garlic. Toast the rice for 1-2 minutes, stirring constantly to prevent burning and enhance its nutty flavor.
- Add Liquids and Seasonings: Pour in the fat-free chicken stock, add the remaining 1/2 tsp kosher salt and red pepper flakes. Bring the mixture to a boiling point, then cover the skillet and reduce heat to a low simmer. Cook for 8 minutes.
- Layer Broccoli and Chicken: Remove the lid and arrange the chopped broccoli florets and seared chicken over the rice evenly. Cover again and cook for an additional 7 minutes until the broccoli is tender and chicken is fully cooked.
- Incorporate Cheese and Melt: Remove the skillet from heat. Stir in 1/3 cup of shredded reduced-fat cheese into the rice mixture to combine. Sprinkle the remaining cheese evenly on top, cover the skillet, and let it sit for about 5 minutes until the cheese melts completely.
Notes
- If you use the WW app, the serving size is 1 2/3 cup.
- WW Green SmartPoints: 9 per 1 2/3 cup serving.
- WW Blue and Purple SmartPoints: 7 per 1 2/3 cup serving.
- Use fat-free chicken stock to keep the dish lower in calories and fat.
- Adjust red pepper flakes according to your spice tolerance.
- For a creamier texture, you can add a splash of milk or cream when stirring in the cheese.
Keywords: cheesy chicken skillet, broccoli chicken rice, one-pan dinner, healthy chicken recipe, reduced-fat cheese recipe