Chicken rice casserole?
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Follow the typical recepie, replace the can of soup with greek yogurt. Use fresh. And whole grain rices. Basicly just be smart with things and alternative ingredients.0
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Try adding fat free half and half.. it makes it a little creamier!0
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Here is another cheesy chicken & rice casserole recipe I make alllll the time
Info for four servings.
Ingredients
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
2 (3 1/2-ounce) bags boil-in-bag brown rice
1/3 cup dry white wine
8 skinless, boneless chicken thighs (about 1 3/4 pounds)
1 1/2 teaspoons chopped fresh thyme
1/2 teaspoon salt
2 cups fat-free, less-sodium chicken broth
3 tablespoons whipping cream
1/3 cup (1 1/2 ounces) shredded Parmesan cheese
Preparation
1. Preheat oven to 450°.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 2 minutes. Add garlic; sauté 30 seconds. Remove rice from bags; add to pan. Sauté 30 seconds. Stir in wine; cook 30 seconds or until liquid almost evaporates. Spoon rice mixture in an even layer into a 13 x 9–inch baking dish coated with cooking spray.
3. Arrange chicken thighs in a single layer over rice mixture; sprinkle evenly with thyme and salt. Combine broth and cream, stirring well; pour over chicken and rice mixture.
4. Bake at 450° for 15 minutes. Sprinkle with cheese. Bake an additional 5 minutes or until chicken is done.
Amount per serving
Calories: 498
Calories from fat: 35%
Fat: 19.1g
Saturated fat: 7.5g
Monounsaturated fat: 6.7g
Polyunsaturated fat: 3.1g
Protein: 38.2g
Carbohydrate: 43.8g
Fiber: 5.6g
Cholesterol: 122mg
Iron: 3mg
Sodium: 765mg
Calcium: 198mg
When I make this recipe, I sub chicken breasts for thighs so the cal count is lower. ENjoy!0 -
So happy to have a healthier version of this casserole...sounds good! Thanks!0
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2 cups cooked chopped chicken (fat trimmed)
1 cup long grain white rice
1 can low sodium cream of chicken
16 oz frozen broccoli
1 cup fat free shredded cheddar cheese
1/4 cup fat free milk
3 cups water
combine all ingredients into crock pot. cook on high 3-4 hrs.
serving size 1- 1 1/2 cups cooked.
Calories 214
Sodium 559 mg
Total Fat 4 g
Potassium 0 mg
Saturated 1 g
Total Carbs 26 g
Polyunsaturated 1 g
Dietary Fiber 2 g
Monounsaturated 1 g
Sugars 3 g
Trans 0 g
Protein 19 g
Cholesterol 36 mg0 -
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bump i have to try!0
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2 cups cooked chopped chicken (fat trimmed)
1 cup long grain white rice
1 can low sodium cream of chicken
16 oz frozen broccoli
1 cup fat free shredded cheddar cheese
1/4 cup fat free milk
3 cups water
combine all ingredients into crock pot. cook on high 3-4 hrs.
serving size 1- 1 1/2 cups cooked.
Calories 214
Sodium 559 mg
Total Fat 4 g
Potassium 0 mg
Saturated 1 g
Total Carbs 26 g
Polyunsaturated 1 g
Dietary Fiber 2 g
Monounsaturated 1 g
Sugars 3 g
Trans 0 g
Protein 19 g
Cholesterol 36 mg
Thanks!0 -
Baby Do You Wanna Bump? !!
(Boney M, for those under 35)0 -
Haven't tried this but it sounded good. I put it in the recipe calculator and it said 305 calories per serving. Fat free soup and reduced fat or fat free cheese would decrease calories as well.
Slow Cooker Cheesy Chicken and Rice
(www.southernplate.com)
Ingredients
4 boneless skinless chicken breasts
1 large onion, chopped (I use Vidalia)
1 -8 ounce box Zatarain's Yellow Rice Mix, cooked according to directions
1 cup cheddar cheese
1 - 10.5 ounce can cream of chicken soup (regular or fat free)
1 -15 ounce can whole kernel corn, drained
Instructions
Place chicken in bottom of slow cooker. Scatter chopped onion over top. Spoon cream soup over top of that. Cover and cook on low 7-8 hours or on high 3-4 hours. A few minutes before serving, add in cooked rice, corn, and cheese. Stir to combine. Serve hot.
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Sounds good.....I am def going to make it.0
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This sound good too0
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bump0
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2 cups cooked chopped chicken (fat trimmed)
1 cup long grain white rice
1 can low sodium cream of chicken
16 oz frozen broccoli
1 cup fat free shredded cheddar cheese
1/4 cup fat free milk
3 cups water
combine all ingredients into crock pot. cook on high 3-4 hrs.
serving size 1- 1 1/2 cups cooked.
Calories 214
Sodium 559 mg
Total Fat 4 g
Potassium 0 mg
Saturated 1 g
Total Carbs 26 g
Polyunsaturated 1 g
Dietary Fiber 2 g
Monounsaturated 1 g
Sugars 3 g
Trans 0 g
Protein 19 g
Cholesterol 36 mg0
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