High-Protein Muscle Chicken and Rice Casserole
💪 HUSTLE MUSCLE STATS:
- 🍗 Protein Content: Estimated 24g
- 🔥 Calories: Approximately 513 kcal
- ⚡ Muscle Recovery: Optimal for athletes
- 🛠️ Difficulty: Straightforward
The Fuel (Instructions)
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Prep: Gather all ingredients. Preheat your oven to 350°F and spray an 8×10 casserole dish with nonstick spray.
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Cook Rice: Bring 3 cups of water to boil and add 1½ cups long-grain white rice. Cook according to package directions to yield 4 cups of cooked rice.
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Prepare Chicken: While the rice cooks, cut 1 boneless, skinless chicken breast into ½-inch cubes. Season with ½ teaspoon salt and ½ teaspoon pepper.
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Sear Chicken: Heat a large skillet over medium-high heat with 1 tablespoon olive oil. Sear the chicken for about 2 minutes per side until lightly browned. Transfer the chicken to a large bowl.
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Sauté Vegetables: In the same skillet, add 1 small diced yellow onion and 3 diced carrots. Sauté for about 5 minutes until softened. Transfer to the bowl with the chicken.
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Make Sauce: In the same skillet, add 3 tablespoons of butter and 3 tablespoons of flour. Whisk constantly over medium heat until foamy. Cook for about 1 minute to eliminate the raw flour taste.
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Add Liquids: Slowly whisk in 1 cup of chicken broth. Allow the mixture to simmer until thickened, then gradually whisk in 1 cup of whole milk. Let it simmer until the sauce coats the back of a spoon.
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Season Sauce: Turn off the heat and stir in ½ teaspoon smoked paprika, ½ teaspoon garlic powder, ½ teaspoon onion powder, and the remaining salt and pepper.
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Combine Ingredients: In the bowl with the chicken and vegetables, add ½ lb. thawed broccoli florets, cooked rice, and half of the shredded cheddar cheese (about 1 cup). Pour in the sauce and mix until everything is well combined.
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Assemble Casserole: Transfer the mixture to the prepared casserole dish and smooth it out. Sprinkle the remaining shredded cheese on top.
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Bake: Place the casserole in the preheated oven and bake uncovered for about 35 minutes, or until golden brown around the edges.
- Serve: Enjoy hot as a hearty, protein-packed meal!
💡 PRO TIP: High protein intake is non-negotiable for muscle repair and consistent gains, ensuring your body recovers effectively after intense workouts.
