Chicken and Rice Casserole


Serves: 7
Total Calories: 495

Ingredients

2 teaspoons canola oil
3 1/2 pounds chicken, cut up and skinned
1 medium onion, finely chopped
4 stalks celery, finely chopped
1 cup sliced fresh mushrooms
1 medium zucchini, diced
3 cups cooked brown or white rice
1/2 cup low-sodium chicken broth
1/2 cup fat-free sour cream
2 teaspoons fresh thyme or 1 tsp dried
1/2 teaspoon ground black pepper
1/4 teaspoon ground allspice
1 tablespoon plain dried bread crumbs
1/4 teaspoon paprika

Directions:

1. In a large nonstick skillet, heat 1 tsp of the oil. Cook chicken in two batches until it is lightly browned on both sides, about 10 minutes. Transfer the chicken to a plate keep warm. Remove all but 1 tsp of the liquid from the skillet.

2. Preheat the oven to 350°F. Spray a 9 x 13-inch baking pan with nonstick cooking spray.

3. Return the skillet to the heat and cook the onion and celery, stirring as needed, until the onion is translucent, about 8 minutes. Add the mushrooms and zucchini continue cooking until the mushrooms release and reabsorb their juices, about 5 minutes.

4. Stir in the rice, broth, sour cream, thyme, pepper, and allspice spread the mixture evenly in the bottom of the prepared baking pan. Top with the chicken in a single layer. Cover with foil and bake 15 minutes.

5. Meanwhile, in a small bowl with a fork, stir together the bread crumbs, the remaining tsp oil, and the paprika.

6. Uncover the chicken and sprinkle evenly with the bread crumb mixture. Return to the oven and bake, uncovered, until the chicken is cooked through and the juices run clear, about 25 minutes.

EXCHANGES
1 1/2 Starch
2 Very Lean Meat
1 Vegetable
12 Fat

NUTRITION FACTS
Calories 287
Calories from Fat 71
Total Fat 8g
Saturated Fat 2g
Cholesterol 66mg
Sodium 150mg
Carbohydrate 28g
Dietary Fiber 3g
Sugars 4g
Protein 26g

Nutritional Facts:

Serves: 7
Total Calories: 495
Calories from Fat: 67

This Chicken and Rice Casserole recipe is from the Forbidden Foods Diabetic Cooking Cookbook. Download this Cookbook today.




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