Chicken, Rice and Asparagus Casserole
- Number of Servings: 8
Ingredients
3 Chicken Breasts1 Cup long grain brown riceCan diced or stewed tomatoesGarlic1/2 large onion (approx. 1 cup)1.5 sweet red pepper (approx 2 cups)1 Bunch of asparagus (approx. 2 cups)Olive OilSalt and PepperGarlic Powder
1) Make brown rice according to package instructions.
2) Sautee onions and 3+ garlic cloves in 2 tsp. Olive Oil.
3) Season chicken and add to sautee mixture, cooking on each side for approx. 4 min.
4) Add can of tomatoes, undrained and simmer covered for 20 minutes.
While chicken is cooking:
5) Chop red peppers and asparagus into bite size pieces, place in bowel.
6) Add 2 tsp olive oil, garlic, salt and pepper and toss together.
7) Spray baking pan with Pam and add asparagus/red peppers, spreading out evenly.
8) Place in 400 degree oven for 8 min.
9) Once chicken is done simmering, remove from pan, chop into bite size pieces. Keep/reserve remaining sauce.
10) Mix cooked rice, chicken, and sauce into baking pan with veggies.
11) Optional: Top with favorite cheese.
12) Bake for 10-15 minutes.
Number of Servings: 8
Recipe submitted by SparkPeople user AGATEJ.
2) Sautee onions and 3+ garlic cloves in 2 tsp. Olive Oil.
3) Season chicken and add to sautee mixture, cooking on each side for approx. 4 min.
4) Add can of tomatoes, undrained and simmer covered for 20 minutes.
While chicken is cooking:
5) Chop red peppers and asparagus into bite size pieces, place in bowel.
6) Add 2 tsp olive oil, garlic, salt and pepper and toss together.
7) Spray baking pan with Pam and add asparagus/red peppers, spreading out evenly.
8) Place in 400 degree oven for 8 min.
9) Once chicken is done simmering, remove from pan, chop into bite size pieces. Keep/reserve remaining sauce.
10) Mix cooked rice, chicken, and sauce into baking pan with veggies.
11) Optional: Top with favorite cheese.
12) Bake for 10-15 minutes.
Number of Servings: 8
Recipe submitted by SparkPeople user AGATEJ.
Nutritional Info Amount Per Serving
- Calories: 289.9
- Total Fat: 8.8 g
- Cholesterol: 66.2 mg
- Sodium: 270.8 mg
- Total Carbs: 25.5 g
- Dietary Fiber: 2.8 g
- Protein: 27.4 g
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