Classy but Nutritious Chicken Rice Casserole

I recently bought a new cookbook called Everyday Light Meals from Taste of Home. It has lots of great looking recipes, which I’ll share with you along the way. Over the holidays, I tried this one by Mary Louise Chubb, Perkasie, PA. It was a winner with the family. It’s easy and delicious. I served it with Cranberry Spinach Salad which I’ll give you next week. It’s very good.

       Chicken Rice Casserole (Prep: 20 minutes Bake: 25 minutes)

  • 6 boneless skinless chicken breast halves (1-1/2 pounds)
  • 1 tblsp. canola oil
  • 3/4 cup chopped sweet red pepper
  • 3/4 cup chopped green pepper
  • 1/2 cup chopped onion
  • 1/2 cup chopped fresh mushrooms
  • 1 garlic clove, minced
  • 2 cups of uncooked instant brown rice
  • 2 cups chicken broth
  • 1-1/2 cups frozen corn, thawed
  • 1/4 teaspoon salt
  • 1/8 teaspoon of pepper
  • 1/4 cup slivered almonds, toasted
  • 2 tablespoons minced parsely

In a large skillet, brown chicken in oil for 4 minutes on each side. Remove and keep warm. In the same skillet, saute peppers, onion, mushrooms and garlic until tender. Stir in the rice, broth, corn, salt and pepper; bring to a boil.

Transfer to an 11x7x2 inch baking dish coated with non-stick cooking spray. Top with chicken; cover and bake at 350 degrees for 20 minutes. Uncover; bake 5 minutes longer or until chicken juices run clear. Sprinkle with almonds and parsely. YIELD: 6 SERVINGS

Nutrition Facts: One serving (1 chicken breast half and mixture) equals:

  • 351 calories
  • 8 g fat (1 g saturated fat)
  • 66 mg cholesterol
  • 493 mg sodium
  • 37 g carbohydrate
  • 4 g fiber
  • 33 g protein

Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable

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Comments
2 Responses to “Classy but Nutritious Chicken Rice Casserole”
  1. My daughter and I loved the look of this healthy version! She has gone back to college, but bookmarked your site. Can’t wait to try it out!

    • Hi Susan. I think you’ll like the casserole. Thanks connecting me with your daughter. I appreciate it. Having five daughters of our own, I like to stay in touch with the younger generation. Keeps us savvy, I hope. 🙂

      Liz

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