Chicken and Rice Casserole

12 40 426
Ingredients Minutes Calories
Prep Cook Servings
15 min 25 min 4
Chicken and Rice Casserole
Health Highlights

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 (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 426
Calories from fat 94
Calories from saturated fat 44
Total Fat 10.5 g
Saturated Fat 4.9 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.2 g
Cholesterol 90 mg
Sodium 967 mg
Potassium 639 mg
Total Carbohydrate 49 g
Dietary Fiber 3.4 g
Sugars 2.9 g
Protein 36 g

Dietary servings

Per Portion


Grain 1.5
Meat 0.9
Milk Alternative 1.4
Vegetables 0.9

Energy sources


Pygal44%466.15122675797636178.3258095220267622%353.17008206119147278.5476989712870534%303.07271114572745152.7832411294837444%22%34%CarbohydratesFatProtein
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