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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 78.9
  • Total Fat: 1.3 g
  • Cholesterol: 1.6 mg
  • Sodium: 347.3 mg
  • Total Carbs: 15.6 g
  • Dietary Fiber: 2.2 g
  • Protein: 2.0 g

View full nutritional breakdown of Chicken Rice & veg casserole (Aug 15, 2010) calories by ingredient
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Chicken Rice & veg casserole (Aug 15, 2010)

Submitted by: CCKELLY3

Introduction

I adapt the classic rice casserole with the creamed soups to be slightly healthier but using a couple envelopes of the lipton cup of soup mix and a can of low fat chicken gravy and adding some stewed tomatoes and tomato sauce to the mix for flavor.
This recipe tastes even better the next day and even freezes pretty well.
I adapt the classic rice casserole with the creamed soups to be slightly healthier but using a couple envelopes of the lipton cup of soup mix and a can of low fat chicken gravy and adding some stewed tomatoes and tomato sauce to the mix for flavor.
This recipe tastes even better the next day and even freezes pretty well.

Number of Servings: 16

Ingredients

    4-6 cups water
    2 cups basmati rice or other long grain rice
    2 envelopes lipton cup of soup, cream of chicken flavor
    1 can stewed tomatoes, with juice
    1 can green beans, drained
    2-3 cups fresh cabbage, shredded fine
    2 cups baby carrots, cut in half if desired
    1 cup onion, minced
    1/3 cup tomato sauce (or 2 tbsp tomato paste)
    1/4 cup garlic, minced
    1 tbsp turmeric
    1 tsp cumin
    1 tsp paprika
    1 tbsp Italian seasonings blend
    1 tsp garlic powder
    1 tsp onion powder
    1 tsp each salt and pepper
    1/2 - 1 tsp red pepper flakes
    1 tsp thyme


Directions

The casserole filled 2 - 2 quart tupperware dishes-- and is a lot more filling than it looks, so 1 generous cup should serve as a side dish to a meat and vegetable.

1. Preheat oven to 350degrees. Spray a 18"x12" casserole that is at least 2" deep with a nonstick spray. The casserole will completely fill this, and if you use a deeper pan, it will take longer to cook the rice through.

2. Bring rice, water, spices, onion, garlic and cabbage to a rolling boil before pouring into the casserole, this will significantly reduce baking time in the oven.

3. Add the can of gravy, the two envelopes of soup mix, the stewed tomatoes with their juice, the can of green beans, drained and the tomato sauce, stir well till thoroughly mixed.

4. Add chicken pieces and sprinkle the additional spices on top. Cover tightly with aluminum foil and bake in center of oven for at least one hour. Check if the rice is done, if not cook up to an additional half hour longer. Also, if the rice is done but the carrots and cabbage are too al dente for you taste, recover with foil and let stand on stove top for half an hour or so, and then will finish cooking without over cooking the rice. If chicken has been added, be certain it has reach 160 degrees at thickest part by using a meat thermometer.

Number of Servings: 16

Recipe submitted by SparkPeople user CCKELLY3.





TAGS:  Poultry |

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