Chicken Casserole

8 100 323
Ingredients Minutes Calories
Prep Cook Servings
15 min 1 h 25 min 2
Chicken Casserole
Health Highlights

Ingredients


1/3 cup Brown rice, long-grain, dry
1 cup Vegetable stock/broth, low sodium
1 medium Zucchini (thinly sliced)
227 gm Chicken breast, boneless, skinless, grilled (halves, chopped)
1/2 tsp Cumin
Cayenne pepper (ground, to taste)
114 gm Green chili peppers, canned (drained)
1/3 cup sliced Carrots (thinly)

Instructions


Preheat oven to 350 degrees F.

Mix the rice and vegetable broth in a pot and bring to a boil. Reduce heat to low, cover and simmer 45 minutes or until the rice is tender.

Spray casserole dish with fat-free, non-stick spray.

In a large bowl, mix cooked rice,cooked chicken, black beans, chili peppers, carrots, zucchini, cumin, and cayenne.

Transfer ingredients to casserole dish, cover loosely with foil, and bake 30 minutes. Uncover and continue baking for 10 minutes, or until browned.

Nutrition Facts

Per Portion

Calories 323
Calories from fat 47
Calories from saturated fat 12.8
Total Fat 5.2 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 7.1 g
Cholesterol 118 mg
Sodium 331 mg
Potassium 910 mg
Total Carbohydrate 32 g
Dietary Fiber 3.8 g
Sugars 5.6 g
Protein 39 g

Dietary servings

Per Portion


Grain 1.0
Meat 1.5
Vegetables 1.8

Energy sources


Pygal37%460.76417308916956160.6894936612317515%409.5991958890626277.607203697503948%292.39583024488184189.9431292762776637%15%48%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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