Chicken, Rice and Asparagus Casserole

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Nutritional Info
  • Servings Per Recipe: 8
  • 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

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

Number of Servings: 8


    3 Chicken Breasts
    1 Cup long grain brown rice
    Can diced or stewed tomatoes
    1/2 large onion (approx. 1 cup)
    1.5 sweet red pepper (approx 2 cups)
    1 Bunch of asparagus (approx. 2 cups)
    Olive Oil
    Salt and Pepper
    Garlic 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.