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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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  • left out the sun dried tomatoes and added black olives. BAked at 350 for 20 minutes. Can't wait to make it again!! - 8/13/11

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  • Love it! - 8/12/11

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  • Excellent as written, I really liked it! - 8/3/11

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  • Flavors really POP. Filling and easy. I cut chicken before cooking, making cooking faster. Will definitely make this again and again. - 6/29/11

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  • This is really good and savory, but it takes a lot more time than I thought it would. One cup is not much for an entree and that caught me by surprise, so next time I need to supplement with a side salad or vegetable. - 5/19/11

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  • This turned out well. Used fresh spinach, cut up the chicken before cooking, and added canned mushrooms and olives instead of dried tomatoes. Baked at 375 for 20 mins. - 3/15/11

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  • This recipe was delicious! I only made half of the recipe for my family of three and we had the perfect amount of left overs for lunch this week. One substitution I made was using Mozzarella instead of Romano (since I didn't have any) - this sold my 3 year old on the meal. - 3/14/11

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  • Very good and very easy and quick to make...will add more garlic and cheese next time as well as cut the chicken into smaller pieces... - 3/6/11

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  • SOOOO SUPER TASTY!! - 3/3/11

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  • YUM! - 3/3/11

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  • Whole family enjoyed it! It makes a lot though...hoping that all the leftovers are just as tasty. - 2/27/11

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  • Loved this! I used about 70% of the rice that the recipe called for and it came out great. It also kept very well for a few days and was perfect for lunches. I also cut the chicken while it was raw, which seems easier. - 2/26/11

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  • This was pretty darn good... Although I'm not the biggest fan of diced tomatoes, I still enjoyed it.
    Added celery and broccoli, but I forgot the rice - As if!
    Will make sure to add the rice next time to absord the extra juices, but it was still really good, kinda stewy! - 2/17/11

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  • Super quick and easy and is sooooo delicious! Will definitely make it again! Thanks! - 12/19/10

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  • I, too, added Kalamata olives. It was delicious. Thanks for sharing! - 12/14/10

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  • This is really good. - 11/27/10

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  • This was SO good! My 6 year old requested that we eat it every day :)
    I wasn't sure what to expect to be honest, but it was SO SO delicious! I used a pretty hefty quantity of spices. I just eyeballed it, but I would say about a Tbs and a half or more of each spice. I'll be making it again and again - 11/23/10

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  • It needed salt after it was done. Otherwise, delicious! - 11/22/10

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  • sounds great....going to try! - 10/14/10

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  • I added broccoli for more veggies and it was superb! - 8/29/10

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  • Very good........thanks! - 5/3/10

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  • This was very good. We served with some flat bread crackers and my husband even said it was a keeper. Thanks for sharing. - 2/22/10

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  • Please let me know what Temperature to Bake it on in the oven, not stovetop, I assume? - 2/16/10

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  • This recipe is by far my family's favorite! I plan to make it for company next week! - 1/30/10

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  • Very tasty and filling dish! - 1/14/10

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  • My oldest son loved this recipe. He told me it was "bangin
    " - 12/10/09

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  • I loved this! I used Rotisserie Chicken, reduced fat feta and fresh spinach (pre-washed) it was so easy...THANKS! - 12/2/09

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  • Tweaked this with olives and added 1 sliced zuchinni and 1/2
    cup of sliced mushrooms. It was great. We will put this in with our keeper recipes. Delicious and healthy too... - 12/2/09

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  • I swapped out a few things (quinoa for rice; added mushrooms and zucchini, etc) and it was a big hit! I made enough for leftovers the next day, but my husband ate it all that night! - 11/13/09

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  • I loved it. My 9yo brother who is a very picky eat ate all of it after looking at it pretending he was going to gag. My husband liked it & thinks it would've been great with pasta. No sun-dried tomatoes. Stewed tomatoes only. Only had 4 oz of feta. It was great! - 9/14/09

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  • Quick, easy, good - what more can you ask for? - 8/27/09

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  • This was EXCELLENT! Thank you so much!! - 6/26/09

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  • Everyone, including my husband, really enjoyed this recipe. I think next time I will marinate the chicken to give it more flavor. Other than that, it was filling and tasty! - 6/2/09

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  • This was excellent!! Makes alot, so we happily ate it all week. Thanks!! - 5/3/09

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  • I'm going to try this tomorrow, but I am going to substitute the chicken for Tilapia fish. - 4/3/09

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  • Good
    0 of 1 people found this review helpful
    This looks good, I'll have to try it. Though it says there are 14 servings!! Huh? Does that mean you only get like a half cup per serving? Geesh! - 4/2/09

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  • YUMMY!!!! My daughter who picks out tomatoes in EVERYTHING ate this all up. Tomatoes and all :) - 3/10/09

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  • This is awesome...my whole family loved it. Even my 9 & 11 year olds wanted more. One doesn't even like tomatoes, the other doesn't like spinach cooked. Amazing...thank you for sharing this with us. - 3/3/09

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  • This dish was easy & VERY good!!! Can't wait to have it for lunch tomorrow! - 2/3/09

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  • This sounds like a really good recipe and I plan to try it. - 1/26/09

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  • Sounds yummy. I'll probably give it a try sometime - 1/14/09

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  • We made this tonight and my two kids (3 and 5) tried it and wouldn't touch it again. My DH did enjoy it but felt it was missing something. I likely will not make this again. - 1/12/09

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  • Loved it- different, flovorful and filling!!! - 12/30/08

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  • Sound so good. A must try! - 12/29/08

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  • Love all those ingredients - this will be a favourite...!! - 12/29/08

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  • Sounds yummy, but I don't care for Feta cheese - does anyone know what I could substitute for the Feta? - 12/29/08

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  • I added about 2 tsp. of lemon juice and it made it perfect! - 12/17/08

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  • Oh my gosh was this good. I'm not usually the cook, but wanted to try out this recipe. We loved it, and there is plenty for tomorrow, so I don't have to cook two days in a row! - 12/12/08

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  • Made this for my family the other night everyone loved it. - 11/19/08

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  • VERY YUMMY VERY EASY! I make casseroles 3 nights a week for my aunt who has breast cancer I can't wait to make this for her family. I added an extra 16 ounces of diced tomatoes. Think this would also be good with pasta!! - 11/13/08

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  • This dish was fabulous! It took everything I had not to go back for seconds! - 7/9/08

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  • Delicious! I added some black olives (about 1/8 cup) and it turned out wonderfully. Easy to halve the recipe as well. - 6/17/08

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  • Very good. Definitely will make it again! - 5/23/08

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  • I added some kalamata olives to mine to make it taste a bit more Greek...yummy! - 4/1/08

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  • This was such a delicious recipe. I cooked the chicken on MedLow for 25 mins. and baked it at 375 for the 25 mins. I'm so happy there are so many leftovers, too. My boyfriend, who isn't on a diet, said he couldn't tell the difference. What a great way to dress up brown rice! - 3/3/08

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  • This was awesome, even my husband liked it! - 2/28/08

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  • WOW. Wonderful dish!!!! - 2/16/08

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  • This turned out great! I added some tomato basil spaghetti sauce to the casserole after it was finshed baking and it was wonderful. - 2/4/08

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  • yummy!! - 1/13/08

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  • This was a great stick to your ribs kind of meal! I used asparagus instead of spinach ~ that's all I had ~ and it was delicious! - 1/2/08

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