This Parmesan Ranch Broccoli Chicken Casserole is just 300 calories for 2 cups, and it's packed with 28.8g of protein!This ranch flavored casserole is sure to be a crowd pleaser, but if you happen to have leftovers I have supplied you with a leftover meal prep (or regular meal prep) guide above. Special Tip: You can make this recipe gluten-free with gluten-free 1:1 (one to one) flour. I like Bob's Red Mill.
To a medium pot, add the rice and 1.5 cups (one and one half cups) of water.
Bring to a boil over medium-high heat, then lower the heat and cover. Cook until the water is absorbed (about 10 minutes).
Meanwhile, in a large pan over medium-low heat, add the olive oil, onion, and chicken.
Cook until the chicken is cooked through (about 5 minutes) then remove the chicken and set aside on a plate.
To the onions, add the flour and mix with a wooden spoon, continuously, until you have a paste (about 5 minutes).
Add in 1 cup of milk and whisk well to remove any flour lumps. Then mix the remaining milk and whole garlic cloves.
Increase the heat to medium-high. Mix often, scraping the bottom of the pan often, until the sauce has thickened and coats the spoon (about 5 minutes). Turn off the heat, remove the garlic cloves and discard.
Meanwhile, add the broccoli to a microwave safe bowl with 1/4 cup of water. Microwave for 2 minutes then drain and set aside. (You can also add the broccoli to the sauce to cook for the last 5 minutes)
Once the sauce has thickened, remove from heat and add in 1/2 of the cheese, and the ranch seasoning. Mix together.
Add in the cooked rice, cooked chicken, and cooked broccoli. Mix well until everything is well coated in sauce.
Move to a casserole dish, and top with remaining parmesan cheese.
Broil for 2-5 minutes until the topping is golden brown. Remove from the oven, and serve hot.