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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 319.6
  • Total Fat: 7.5 g
  • Cholesterol: 46.4 mg
  • Sodium: 746.7 mg
  • Total Carbs: 38.1 g
  • Dietary Fiber: 3.7 g
  • Protein: 24.6 g

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

Submitted by: UPTOWNCONNIE

Introduction

This takes a bit of work, but well worth it! It originally called for white rice, but I used brown rice. Great taste! This takes a bit of work, but well worth it! It originally called for white rice, but I used brown rice. Great taste!
Number of Servings: 4

Ingredients

    Cooking spray
    1 cup chopped onion
    1 (8-ounce) bone-in chicken breast half, skinned
    1/2 teaspoon black pepper, divided
    1 (14-ounce) can fat-free, less-sodium chicken broth
    1 tablespoon Smart balance buttery spread
    1 (8-ounce) zucchini, halved lengthwise and thinly sliced
    1 (8-ounce) yellow squash, halved lengthwise and thinly sliced
    2 cups cooked brown rice
    1/2 teaspoon Italian seasoning
    1.5 to 2 tablespoons all-purpose flour
    1/2 cup fat free half & half
    1 cup nonfat milk
    1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
    1/4 teaspoon garlic salt (or less)

Directions

1) Heat a large saucepan over medium-high heat. Lightly coat pan with cooking spray. Add onion to pan; saute 5 minutes, stirring occasionally. Sprinkle chicken with 1/4 teaspoon pepper; add chicken, meaty side down, to pan. Cook 6 minutes or until browned; turn chicken over. Add broth to pan. Reduce heat, cover, and simmer 15 minutes or until chicken is done. Remove chicken from pan, reserving broth in pan. Let chicken stand 10 minutes. Remove chicken from bones; shred. Discard bones. Place chicken in a large bowl.
2) Heat oven to 350 degrees. Bring broth to a boil; cook, uncovered, until reduced to 1/2 cup (about 8-10 minutes). Add broth mixture to chicken. Melt buttery spread in pan over medium-high heat. Add squash to pan; saute 3 minutes or until lightly browned, stirring frequently. Add squash mixture, rice, and Italian seasoning to the chicken mixture, and toss gently to combine.
3) Place flour in a medium saucepan over medium heat. Gradually add milk, stirring until smooth; bring to a boil. Cook 1 minute or until thick, stirring constantly with a whisk. Remove from heat; let stand 30 seconds. Add 1/4 cup cheese; stir with whisk until smooth. Add remaining 1/4 teaspoon pepper, milk mixture, and garlic salt to chicken mixture; stir to combine. Spoon chicken mixture into a broiler-safe 8-inch ceramic baking dish coated with cooking spray. Sprinkle remaining 1/4 cup cheese over rice mixture; bake at 350 degrees for 20 minutes or until thoroughly heated. Remove casserole from oven.
4) Preheat broiler.
5) Broil casserole 5 minutes or until golden.
(adapted from a recipe found in the August 2010 Cooking Light magazine, page 197)

Serving Size: Makes 4 1.5 cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user UPTOWNCONNIE.






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