Chicken and Rice Casserole

Chicken and Rice Casserole

Health Rating
Prep Cook Ready in Servings
15 min 25 min 40 min 4
add
more

Ingredients


1/2 tsp Black pepper (or to taste)
2 cup Broccoli, raw
1 cup Brown rice, medium-grain, dry
2 cup Chicken broth (stock), low sodium
2 clove(s) Garlic (finely chopped)
4 stalk(s) Green onion, scallion, ramp (sliced)
1/2 tsp Kosher salt (or to taste)
1 cup, shredded Mozzarella cheese, partially skimmed
1/4 cup Parmesan cheese, grated
1 tomato Plum tomatoes (chopped)
2 cup Rotisserie chicken breast, skinless (shredded)
1/2 cup Sour cream, fat free

Instructions


Preheat the oven to 425 degrees F. In a large ovenproof skillet over medium heat, add the garlic and about three-quarters of the scallions and cook, stirring occasionally, until soft, about 2 minutes. Add the broccoli, chicken, rice, tomato, 1 teaspoon salt, and pepper to taste; stir to combine.

Whisk the chicken broth and sour cream in a bowl, pour into the skillet and bring to a simmer. Stir in half each of the mozzerella and parmesan. Cover tightly with a lid or aluminum foil, transfer to the oven and bake until the rice is tender and most of the liquid is absorbed, about 20 minutes.

Turn on the broiler. Uncover the skillet and sprinkle with the remaining mozzerella and parmesan, then broil until golden, about 2 minutes. Sprinkle with the reserved scallions.

Nutrition Facts

Per Portion

Calories 435
Calories from fat 95
Calories from saturated fat 46
Total Fat 10.5 g
Saturated Fat 5.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.3 g
Cholesterol 87 mg
Sodium 1176 mg
Potassium 772 mg
Total Carbohydrate 48 g
Dietary Fiber 3.4 g
Sugars 2.7 g
Protein 37 g

Dietary servings

Per Portion


Grain 1.5
Meat 0.9
Milk Alternative 1.4
Vegetables 0.9

Energy sources


Pygal44%466.199801959178.57877464222%353.340185039278.60213374234%302.863811483153.16615101444%22%34%CarbohydratesFatProtein
Recipe from:
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada