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Low Calorie Chicken And Rice Casserole Recipes

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Creamy Chicken and Cauliflower Casserole Recipe Easy Chicken Casserole Recipe — Eatwell101
Creamy Chicken and Cauliflower Casserole Recipe Easy Chicken Casserole Recipe — Eatwell101 from www.eatwell101.com

Description

Chicken and rice casserole is a classic dish that is loved by many. However, the traditional recipe can be high in calories and not suitable for those who are watching their weight. In this article, we will share some low calorie chicken and rice casserole recipes that are both delicious and healthy. These recipes are perfect for those who want to enjoy the comforting taste of chicken and rice casserole without compromising their health goals.

Prep Time

The prep time for these recipes is about 20 minutes. This includes chopping the vegetables and preparing the chicken.

Cook Time

The cook time for these recipes is about 45 minutes to an hour.

Ingredients

For the chicken and rice casserole, you will need:
  • 1 cup of brown rice
  • 1 pound of boneless, skinless chicken breast
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 2 cups of chicken broth
  • 1 cup of frozen peas
  • 1 teaspoon of garlic powder
  • 1 teaspoon of paprika
  • 1 teaspoon of dried thyme
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 1 tablespoon of olive oil
  • 1/4 cup of grated Parmesan cheese

Equipment

To make these recipes, you will need:
  • A casserole dish
  • A large skillet
  • A wooden spoon
  • A measuring cup
  • A measuring spoon
  • A sharp knife
  • A cutting board

Method

  1. Preheat the oven to 375°F.
  2. Cook the brown rice according to the package instructions and set aside.
  3. Cut the chicken into small pieces and season with garlic powder, paprika, dried thyme, salt, and black pepper.
  4. Heat the olive oil in a large skillet over medium-high heat.
  5. Add the chicken to the skillet and cook until browned on all sides, about 5-7 minutes.
  6. Remove the chicken from the skillet and set aside.
  7. Add the diced onion and red bell pepper to the skillet and cook until softened, about 5 minutes.
  8. Add the chicken broth to the skillet and bring to a boil.
  9. Reduce the heat and simmer for 5 minutes.
  10. Add the cooked rice, frozen peas, and browned chicken to the skillet and stir to combine.
  11. Transfer the mixture to a casserole dish and sprinkle with grated Parmesan cheese.
  12. Bake in the oven for 25-30 minutes, or until the cheese is melted and bubbly.
  13. Remove from the oven and let cool for a few minutes before serving.

Notes

You can customize these recipes by adding your favorite vegetables, such as carrots or broccoli. You can also use different types of rice, such as white rice or quinoa. To make these recipes even healthier, you can use low-sodium chicken broth and reduce the amount of Parmesan cheese.

Nutrition Info

The nutrition information for this recipe is as follows:
  • Calories: 350
  • Protein: 29g
  • Carbohydrates: 32g
  • Fiber: 4g
  • Sugar: 3g
  • Fat: 11g
  • Saturated Fat: 3g
  • Cholesterol: 70mg
  • Sodium: 590mg
  • Potassium: 590mg
  • Vitamin A: 25%
  • Vitamin C: 50%
  • Calcium: 15%
  • Iron: 15%

Recipe Tips

To save time, you can use pre-cooked chicken or leftover chicken instead of cooking it from scratch. You can also make this recipe ahead of time and store it in the refrigerator for up to 3 days or in the freezer for up to 3 months. To reheat, simply microwave or bake in the oven until heated through. Enjoy your low calorie chicken and rice casserole!

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