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Nutritional Info
  • Servings Per Recipe: 14
  • Amount Per Serving
  • Calories: 195.4
  • Total Fat: 5.0 g
  • Cholesterol: 28.7 mg
  • Sodium: 241.9 mg
  • Total Carbs: 24.1 g
  • Dietary Fiber: 2.7 g
  • Protein: 13.5 g

View full nutritional breakdown of Mediterranean Chicken & Brown Rice Casserole calories by ingredient
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Mediterranean Chicken & Brown Rice Casserole

Submitted by: JULIAKELLY

Introduction

Easy to make casserole that's healthy! Easy to make casserole that's healthy!
Number of Servings: 14

Ingredients

    2-3 large boneless skinless chicken breasts or 6 small ones
    1.25 cups feta cheese, crumbled
    6 cups cooked brown rice
    1 10 oz package frozen spinach thawed and squeezed of excess liquid
    1 28 oz can tomatoes, diced or whole with juice (if they are whole you will have to break them up yourself)
    1/4 cup sun dried tomatoes, chopped
    4-5 garlic cloves, chopped fine
    1.5 tbsp olive oil
    1/4 cup grated romano cheese
    salt, pepper, basil, and oregano to taste

Directions

Put olive oil in large pan, cold and add garlic. Turn on heat to medium, this way the garlic flavor really comes out if you start it in a cold pan. When the garlic has started to soften, add chicken and par cook, about 3 minutes. Add can of tomatoes, turn heat on low, cover and let simmer for 20 minutes or so. Remove chicken breasts and set aside to chop up into rough bite sized pieces when they've cooled off a little bit. Add sun dried tomatoes and herbs. Add the rest of the ingredients except for the romano and mix thoroughly. Place in a large baking dish and sprinkle with grated romano. Bake for 25 minutes or until cheese is brown on top.

Makes 14.5 1 cup servings.

Number of Servings: 14

Recipe submitted by SparkPeople user JULIAKELLY.






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Member Ratings For This Recipe


  • Incredible!
    10 of 10 people found this review helpful
    A huge Hit! I have made it about 5 times so far and tweaked it a bit too.
    I often make the rice and the chicken the night before, I poach the chicken and then just shredd it. Hints: Short grain brown rice is tastiest. A big bag of fresh spinach beats frozen. Bake at 375 for @ 40 minutes at my place - 1/20/10

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  • Very Good
    6 of 6 people found this review helpful
    I went to the olive bar at the grocery & picked up some black & green olives mixed with feta & used that in this recipe--GREAT addition. I skipped the sun dried tomatoes & used stewed NSA tomatoes; I chopped the chicken before I put it in the pan so that definitely saved some time. Wonderful recipe! - 8/22/10

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  • Incredible!
    5 of 5 people found this review helpful
    Delicious! Was so good I forgot to add the Romono cheese at the end. Used fresh spinach and it worked fine. Baked at 350 for 20 minutes at the end. My family raved and my husband said this is a "repeater!" I agree! - 1/18/10

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  • 4 of 4 people found this review helpful
    What temperature do we bake it on? - 1/26/09

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  • Incredible!
    3 of 3 people found this review helpful
    Really good!! Used less chicken, less rice, less olive oil, and fat free tomato basil feta. In my tracker I'm counting 8 servings as 1.5 servings of this recipe and leaving it at that. Will definitely make it again! - 2/2/10

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  • Incredible!
    2 of 2 people found this review helpful
    Freaking delicious. I also dropped the brown rice to only 3 cups and chopped up the chicken breast before cooking it. When I recalculated the calories I figured it as 7 servings for the entire casserole and it came to 288 calories! I struggle getting my protein for the day, so 25g is awesome. - 4/27/12

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  • 2 of 3 people found this review helpful
    Why don't you cut up the chicken BEFORE you cook it? Cutting it into bite-sized pieces is a lot easier to do before it's cooked. - 1/26/09

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  • 2 of 2 people found this review helpful
    Sub saltier feta w/cubes of firm tofu, mozzarella, paneer/panir (bland Indian curd cheese served w/peas or spinach) or Haloumi/Halloumi (salty crumbly cheese from Cyprus) pronounced, hah-LOO-me. Sub romano (high in fat, but sharp flavor) w/parmesan (not as sharp/salty) or Monterey jack. - 1/8/09

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  • Very Good
    2 of 2 people found this review helpful
    This was Yummy! My whole family enjoyed it. I took the posted suggestions and added some black olives and lemon juice. I will be making this again. - 1/4/09

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  • Incredible!
    2 of 2 people found this review helpful
    Great stuff! Whole family enjoyed this. Used black olives instead of sun dried tomatoes, and added lemon juice before baking. Will probably use low fat feta next time and add extra on top instead of romano.
    Thanks for the great recipe! - 1/1/09

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  • Very Good
    1 of 1 people found this review helpful
    I made this last night and it was delish. However I made some modifications based on what I had.
    4 cups of rice (trader Joe's frozen brown rice)
    1 small onion sliced
    1/4 cup chopped Kalmata Olives
    1 bag fresh spinach
    1 cup roughly chopped artichoke hearts (frozen TJ's)
    Omitted Sun Dried tomat - 2/8/12

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  • Incredible!
    1 of 1 people found this review helpful
    I love it that this recipe tells what a serving is equal to (1 cup). That is very helpful! - 1/3/12

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  • Incredible!
    1 of 1 people found this review helpful
    Awesome! Next time I'm going to add olives and artichokes to this! - 4/4/11

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  • Incredible!
    1 of 1 people found this review helpful
    Even my mother, who's been cooking Italian for 65 years, liked it! - 1/16/11

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  • Very Good
    1 of 1 people found this review helpful
    My family thought this was pretty good and went back for seconds. I didn't have any spinach on hand (which is odd), so I used chopped broccoli. I also substituted ground turkey in for chicken...just easier and it's what I had on hand. It turned out a *little* dry, so I threw in some tomato sauce :) - 1/5/11

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  • Delicious! Out of spinach, but had a big bunch of parsley which was yummy! - 4/8/13

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  • Just tried this today. It was fantastic! I substituted 4.5 cups of couscous for the rice, and used a fresh bag of spinach. Will be making this again for sure! - 3/20/13

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  • Very tasty and easy to make. This dish is one my family really enjoyed. I did spice it up a bit with some garlic powder added to the list of spices. Also, being generous with the oregano and basil made it truely Italian tasting. - 1/20/13

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  • Really good recipe - I had to reduce the amounts of everything because there are only 2 of us (a by guess & by gosh reduction down to about 1/3 of the original), but it is quite tasty. Love feta!!
    - 10/5/12

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  • It was a success for our sister's night dinner. We make a new recipe every time we get togeter on Fridays. This recipe is in the list of make again :) - 4/29/12

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  • delish! - 1/24/12

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  • So where's the onion and mushrooms?....mmmm, sounds good. Will try it this week. (Cutting the chicken into bite sized chunks first, would be better though.) - 12/10/11

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  • I made this and even though I added more Italian spices to the recipe than I thought it was calling for it still tastes somewhat bland. I would add more spices the next time and maybe prepare the rice in chicken stock to add more flavor - 12/10/11

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  • This is wonderful. Quick, easy, and very, very yummy! - 10/4/11

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  • pretty tasty. - 8/13/11

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