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Chicken and Rice Casserole |
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Serves: 7 Print this RecipePreparation time: 45 minutes Cooking time: 25 minutes Serves: 7 Serving size: 1/7 recipe If you’re nostalgic for Mom’s casserole--the one she made with 2 cans of condensed soup--you’ll love this fresher, lighter version. 2 teaspoons canola oil 1 3 1/2-lb 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 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 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 This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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