Description
A wholesome, easy one-pan ground chicken casserole packed with lean protein, whole grains, and colorful vegetables. Perfect for healthy weeknight dinners, meal prep, and family-friendly meals with minimal cleanup.
Ingredients
1 pound (450 g) ground chicken 1 cup (200 g) uncooked brown rice 1 medium onion, diced 2 cloves garlic, minced 1 red bell pepper, chopped 1 zucchini, chopped 1 can (14 oz / 400 g) diced tomatoes 2 cups (480 ml) low-sodium chicken broth 1 teaspoon chili powder (optional) 1 teaspoon dried oregano Salt and pepper, to taste ½ cup (50 g) shredded cheddar or mozzarella cheese (optional, for topping) Fresh parsley or green onions, for garnish
Instructions
1. Preheat oven to 375°F (190°C). 2. In a large oven-safe skillet, cook ground chicken over medium heat for 5–7 minutes, breaking it up as it cooks. 3. Add onion and garlic; cook 2 minutes. Season with salt, pepper, chili powder, and oregano. 4. Stir in bell pepper, zucchini, uncooked rice, diced tomatoes (with juices), and chicken broth. 5. Cover with foil and bake 30–35 minutes, until rice is tender. Alternatively, cover and simmer on stove over low heat for about 30 minutes. 6. If desired, sprinkle with cheese during last 5 minutes of cooking. Garnish with parsley or green onions before serving.
Notes
• Use ground turkey instead of chicken if preferred. • Substitute quinoa for rice for a protein boost. • Add beans, corn, or spinach for variety. • Let casserole rest for 5 minutes before serving for best texture.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Dinner, Casserole, Healthy
- Method: Baking, One-Pan
- Cuisine: American
Nutrition
- Serving Size: 1 portion
- Calories: 350
- Sugar: 5g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 90mg
Keywords: ground chicken casserole, healthy one pan dinner, easy chicken casserole, family friendly dinner, ground chicken with rice