Cheesy Chicken and Rice Casserole (WW point 14)

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 232.6
  • Total Fat: 6.2 g
  • Cholesterol: 48.7 mg
  • Sodium: 623.3 mg
  • Total Carbs: 23.1 g
  • Dietary Fiber: 3.4 g
  • Protein: 23.1 g

View full nutritional breakdown of Cheesy Chicken and Rice Casserole (WW point 14) calories by ingredient
Submitted by:


Cheesy Cheesy
Number of Servings: 8


    1 cup Uncle Ben's Instant Whole Grain Brown Rice
    16 oz Tyson boneless, skinless chicken breast
    2 cup Swanson Chicken Broth 99% Fat Free
    2 serving 1 cube chicken bouillon (by MATIGEN)
    453.6 grams Broccoli, frozen
    226.8 grams Mixed Vegetables, frozen
    1 cup Cheese: Sargento Reduced Fat Cheddar, shredded
    24 tbsp Breakstone Fat Free Sour Cream
    1 cup Milk, nonfat (skim milk)
    0.125 cup Whole Wheat Flour
    2 tsp Onion powder
    1 tsp Paprika


salt and pepper to taste


1. Preheat oven to 400 degrees. Spray a large 9" x 13" baking dish with non fat cooking spray or olive oil mister.
2. Prepare rice according to package direction,but using chicken broth instead of water,and adding in the bouillon with broth.
3.Bring a large pot of water to broil on stove. Blanche broccoli and mixed Vegetables for just about 3 minutes. Drain and spread evenly into baking dish. Top with the cooked chicken. Sprinkle with salt,pepper,onion powder,and paprika.
4. Top with 1/2 cup of Shredded Cheese.Then top with the rice.
5. In small saucepan,melt butter over medium high heat. Wish in flour and stir until well combined. Add in milk,salt and pepper,and continue to wish constantly,until mixture bubbles and thickens. Remove from heat and fold in the sour cream. Pour over rice,and then sprinkle evenly with remaining cheese.
6. Place in oven and bake for about 20 minutes, or until cheese is melted and bubby.
7. Let cool about 10 minutes before serving

Serving Size: 1.25 cup per serving

Number of Servings: 8

Recipe submitted by SparkPeople user ART0507.

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