Chicken and Rice Casserole

A heads-up for you:  after putting this casserole together, you need to refrigerate it overnight.

photo of Chicken and Rice Casserole
Servings: 6
Prep time:
Cook time:
Total: 1 hour
Rating:
0

Ingredients

  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 4 scallions, white part and 1 inch green, chopped
  • 2 ribs celery, chopped
  • 2 large cloves garlic, minced
  • 2 cups cooked rice
  • cooking spray
  • 1 ½ pounds boneless, skinless thicken breasts, rinsed and patted dry with paper towels, then cut into thin strips
  • 1 14 1/2-ounce can no-salt-added crushed tomatoes
  • 4 ounces shredded low-fat Swiss cheese

Directions

  1. In a large non-stick skillet, heat oil over medium heat.  Add onion, scallion, celery, and garlic. Sauté, stirring occasionally, until vegetables are limp (about 5 minutes).
  2. Stir in cooked rice. Transfer vegetable-rice mixture to a bowl and set aside.
  3. Using same skillet, lightly coat the skillet with cooking spray. Add chicken breast strips, and sauté until browned on all sides for about 8 minutes. Transfer chicken pieces to a shallow 3-quart casserole dish.
  4. Top chicken with vegetable rice mixture. Spoon tomatoes over all and top with shredded cheese.
  5. Cover and refrigerate overnight.  (You can also freeze this to save it for later.)
  6. When ready to bake, bring casserole to room temperature before baking.
  7. Preheat oven to 350°F.
  8. Bake, covered, for 20 minutes. Uncover and continue to bake for 10 minutes more, until mixture is bubbly and top is lightly browned.

Nutrition Information

 

Per serving:279 calories (14% calories from fat), 34 g protein, 4 g total fat (1.3 g saturated fat), 24 g carbohydrates, 2 g dietary fiber, 72 mg cholesterol, 143 mg sodium
Diabetic exchanges:4 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 2 vegetable)
 

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