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oh so good…skinny chicken and rice

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skinny chicken rice casserole-hEven when I am trying to eat lighter and make better choices there is one thing that I must have…CHEESE.  Now I know this is not the best must have, I mean obviously must having veggies are a better option but as long as I can have some cheese every now and then I am a much happier “skinny” eater & this chicken and rice casserole makes me happy for sure.

Casseroles are also a must have…they are so easy, and if done right it can be balanced and full of flavor without a ton of guilt with some veggies & protein thrown in for good measure.  Growing up my mom made a ton of casseroles, especially chicken and rice casseroles, some were better than others, but this recipe takes all the best from my mom’s casseroles and puts it into one casserole that has been lightened-up!

6 servings

Skinny Chicken & Rice Casserole

A skinny but very creamy chicken and rice casserole loaded with tons of flavor, broccoli and even a little cheese...trust me no one would believe it is a lightened up recipe

10 minPrep Time

45 minCook Time

1 hrTotal Time

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Ingredients

  • 1 lb boneless, skinless chicken breast, trimmed
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp chili powder
  • 1 tsp extra virgin olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • 1 cup dry brown rice
  • 2 cups reduced fat chicken stock
  • 4 cups broccoli, chopped
  • 1 cup reduced fat sour cream
  • 1 cup Fat Free Plain Greek Yogurt
  • 1 tsp salt
  • 1 tsp pepper
  • 1 cup reduced fat mexican blend cheese, divided

Directions

  • Spray a 2 qt casserole dish with nonstick spray, set aside
  • Preheat oven to 375
  • Line a rimmed baking sheet with foil
  • Place chicken breasts on foil and sprinkle with salt, pepper & chili powder evenly on both sides
  • Place into oven and let roast until cooked through, 15-20 minutes, or until juices run clear and center in no longer pink
  • While chicken is cooking, in a medium saucepan heat olive oil over medium heat
  • Add in onion and cook until softened, about 4-5 minutes
  • Stir in garlic and cook for an additional 1 minutes, stirring often
  • Stir in brown rice and cook for an additional 2 minutes
  • Whisk in chicken stock and bring to a boil
  • Reduce to a simmer, cover and let cook for 20-25 minutes, or until liquid is absorbed and rice is tender
  • Remove from heat and let cool
  • Once chicken is cooked remove breasts to a plate to cool and place chopped broccoli onto see pan as you cooked the chicken
  • Place back into oven and roast broccoli for an additional 15 minutes, tossing once
  • When broccoli is done remove and let cool while you mix up the casserole
  • To the pan with the rice add in sour cream, greek yogurt, salt, pepper and 1/2 cup of the cheese until well combined
  • Shred cooked chicken and stir into rice mixture
  • Stir in 3/4 of the roasted broccoli into the rice mixture until well combined
  • Spoon mixture into prepared casserole dish and place remaining broccoli over the top
  • Sprinkle remaining cheese over broccoli
  • Bake for 15-20 minutes or until cheese starts to brown and casserole is bubbly
  • Remove and let cool for 5 minutes
  • Serve & ENJOY!

Notes

Each serving is 10 WW Smart Points:

Nutritional Info Calories 403 Calories from Fat 115 Total Fat 12.8g Saturated Fat 5.6g Trans Fat 0.0g Cholesterol 96mg Sodium 1065mg Potassium 599mg Total Carbohydrates 34.2g Dietary Fiber 3.3g Sugars 3.1g Protein 38.2g Vitamin A 16% - Vitamin C 93% - Calcium 28% - Iron 13% Nutrition Grade A

7.7.0.1
109
http://sparklesnsprouts.com/2016/01/14/chicken-rice-casserole/
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Calories
256 cal
Fat
12 g
Carbs
22 g
Protein
15 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

To make this a skinnier version I started with brown rice instead of white rice and then threw in some roasted broccoli…I love roasted broccoli and it adds a great flavor to this dish.  Now one of my favorite parts of chicken and rice casserole is the creamy gravy that wraps itself around the rice, chicken and veggies making for a perfect bite…and this casserole has that but without any canned soups or added fat.  To make the creamy gravy I used reduced fat sour cream and greek yogurt instead of the more traditional cream of chicken soup or cream of mushroom soup (FYI…they both kinda freak me out a bit) and I loved how it all turned out.  The casserole had a little tang from the sour cream and yogurt but was still rich from the cheese and chicken and then with the roasted broccoli & it all comes together perfectly.

This casserole dish would be perfect for this dish…plus the color is AMAZING!!

Trust me no one will know this is a skinner casserole…it has everything you love about the more traditional version without the guilt.

Happy (half) Baked Life -MJ


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