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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 299.5
  • Total Fat: 4.5 g
  • Cholesterol: 86.7 mg
  • Sodium: 99.7 mg
  • Total Carbs: 31.8 g
  • Dietary Fiber: 4.3 g
  • Protein: 39.2 g

View full nutritional breakdown of Multi-grain Creamy Chicken casserole calories by ingredient
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Multi-grain Creamy Chicken casserole

Submitted by: CCKELLY3

Introduction

This is my healthier adaptation of the creamy chicken casserole on the back of the Campbells soup can. I substitute half the rice for quick cooking whole grains like amaranth and quinoa. Also, since I like the sticky rice feeling for comfort food, I added a pound of frozen okra (thawed) and used Japanese sushi sticky rice for a real stick-to-my-ribs chewy-rich, mouth AND belly satisfying casserole. Add a tossed salad and you've got dinner in under and hour. This is my healthier adaptation of the creamy chicken casserole on the back of the Campbells soup can. I substitute half the rice for quick cooking whole grains like amaranth and quinoa. Also, since I like the sticky rice feeling for comfort food, I added a pound of frozen okra (thawed) and used Japanese sushi sticky rice for a real stick-to-my-ribs chewy-rich, mouth AND belly satisfying casserole. Add a tossed salad and you've got dinner in under and hour.
Number of Servings: 8

Ingredients

    2 skinless, boneless chicken breasts (about 1.5 pounds)
    1 can 98% fat free cream of chicken soup, condensed (10.75oz)
    1 pound frozen okra, thawed
    1 cup short grain white rice, such as sushi or japanese rice
    1/2 cup quinoa
    1/4 cup amaranth
    3 cups water or chicken broth
    1 Tablespoon onion powder
    1 Tablespoon garlic powder
    1 Tablespoon turmeric
    1 Tablespoon Italian Seasonings blend
    1/2 Tablespoon celery seed
    1/2 Tablespoon thyme, dried
    1 teaspoon red pepper flakes
    1 teaspoon ground black pepper
    Salt to taste.



Directions

This makes 8 servings of 3 ounces of chicken and 1 cup of grain and veggie casserole each.

1. Mix 3 cups of water with the can of chicken soup mix in a large, pyrex measuring bowl. Add spices and using a whisk, blend till they dissolve. Add the measured grains, stir and put in microwave until the liquid starts to boil.

2. While the oven is preheating, place the frozen okra in your casserole dish and set inside. This will thaw the okra and bring it up to temperature and keep the casserole from cooling the liquid and grains when you add them.

3. Add the liquid and grains to the casserole, stir to blend with the okra and place the halved chicken breasts on top. Sprinkle with additional seasonings, salt and pepper and cover tightly. Bake at 375 for 45 minutes. Remove from oven, uncover and let sit for 5-10 minutes so the leftover juices will absorb.

TIP: If the breasts are boneless and skinless and halved, don't cut them into serving sizes until after cooking, so they stay moist and tender.



The secret to getting amaranth and quinoa well cooked in an covered casserole is to have everything preheated. The oven, the pan you're cooking in and bring the mixture of water and grains in a boil in the microwave (takes about 7-9 minutes depending on the watts of yours) and then pour it into the pre-heated pan with the thawed okra, add chicken, quickly sprinkle on extra seasonings and cover tightly. I use a large 3 quart pyrex measuring cup to do this step. This way I can measure my liquids, add seasonings and whip them together, pour in measured grains and boil it all in one container. Saves times AND dishes.

Number of Servings: 8

Recipe submitted by SparkPeople user CCKELLY3.






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