Chicken and rice with veg bake
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 245.7
- Total Fat: 8.3 g
- Cholesterol: 52.7 mg
- Sodium: 983.0 mg
- Total Carbs: 26.2 g
- Dietary Fiber: 2.4 g
- Protein: 16.7 g
View full nutritional breakdown of Chicken and rice with veg bake calories by ingredient
Introduction
Healthier version of my chicken and rice casserole. This one is loaded with veggies that the rice is merely a compliment. I was just using whatever I had in the fridge. Same with the cupboard Healthier version of my chicken and rice casserole. This one is loaded with veggies that the rice is merely a compliment. I was just using whatever I had in the fridge. Same with the cupboardNumber of Servings: 10
Ingredients
-
3 serving Minute Rice Instant Enriched Long Grain White Rice 5 min (serv= 1c cooked rice)
3 serving Green Onion (fresh-1 stalk)
4.5 serving Onions, yellow, raw 1 oz.
3 medium Carrots, raw
1 cucumber (8-1/4") Cucumber (with peel)
2 serving Canned Mushrooms (small) 6.5oz =100gram of just mushrooms
6 stalk, large (11"-12" long) Celery, raw
1 can (10.75 oz) Cream of Mushroom Soup
1 serving Milk Reduced Fat Milk 2% Great Value ( 1 cup serving)
2 cup Bertoli Mushroom Alfredo Sauce (by RECENTORDERS)
16 oz Chicken - Tyson Grilled & Ready Chicken Breast Strips
Directions
Begin by boiling the water for the rice, while that is boiling, divide chicken breast strips in half and cube. Cook the chicken up in a pan. Finish the rice and set both aside separately. Begin chopping all your veggies (raw), I preferred small dice sized to make them cook a little better. I dumped it all in a bowl and stirred. Then I combined it all, veggies, meat, and rice stirring to evenly spread everything. In a new bowl I took the canned soup and milk and the alfredo sauce and mixed it well. I poured it over the casserole and used a serving spoon to mix it in to the baking dish ingredients. This could be done in the bowl as well if its big enough. Once finished I put it in the oven and baked for 30 at 350 which was just enough to slightly soften the veggies and heat them.
*Split in to a glass 13x9 and a glass pie plate or glass loaf pan.
** This is a great meal in and of it self if you are looking for something light. Otherwise I suggest a second protein/low fat. I considered scrambling eggs for it.
*** Last note was that I only had one can of soup, if I had three i'd have used those instead of the alfredo sauce. This is completely random and can be changed out with healthier ideas if you have them. The bulk of fat and calories come from the sauce and that really was just to wet the components give some flavor. The cucumber I had thought it was a zuchini until I cut it up.
Serving Size: 10 servings 2 cups
Number of Servings: 10
Recipe submitted by SparkPeople user RODEO_ROZE7.
*Split in to a glass 13x9 and a glass pie plate or glass loaf pan.
** This is a great meal in and of it self if you are looking for something light. Otherwise I suggest a second protein/low fat. I considered scrambling eggs for it.
*** Last note was that I only had one can of soup, if I had three i'd have used those instead of the alfredo sauce. This is completely random and can be changed out with healthier ideas if you have them. The bulk of fat and calories come from the sauce and that really was just to wet the components give some flavor. The cucumber I had thought it was a zuchini until I cut it up.
Serving Size: 10 servings 2 cups
Number of Servings: 10
Recipe submitted by SparkPeople user RODEO_ROZE7.