Vegetable, Chicken, and Rice Casserole

Cook’s notes: I wanted an easy dinner casserole that wasn’t loaded with sour cream, cheese, or condensed soups. One of the recipes that inspired me called for a full cup of cheese, which is too much fat. Another one called for 16 oz sour cream plus two condensed soups. No thank you!

This version has just enough cheese to add flavor. It is light, quick to assemble, and delicious. Because all ingredients are cooked before assembly, it only takes a few minutes in the oven to finish. To make this a vegetarian supper, replace the chicken with 2 cups of cooked beans, rinsed and drained.

Makes 6 servings, each with an estimated 3.5 g fiber.

One-bowl dinner

Long grain and wild rice mix, 4.9 oz box (any flavor)
12 oz bag frozen broccoli (“steam in bag” type)
12 oz bag frozen mixed vegetables (“steam in bag” type): sugar snap pea pods, baby corn cobs, and baby carrots
2 cups cooked chicken (from a deli rotisserie chicken)
1 oz shredded cheese, Italian 4-cheese blend

Heat the oven to 350F. Lightly coat a rectangular glass pan with cooking spray.

Prepare the rice mix according to package directions (takes about 20 minutes).

While the rice cooks, steam the vegetables in the microwave according to package directions (takes about 5 minutes per bag).

Remove the skin and bones from the chicken. Dice the meat.

In a large bowl, combine the vegetables, chicken, and rice. Stir to combine well. Place the mixture in the prepared baking pan. Sprinkle the cheese on top. Bake 10 to 15 minutes until the cheese is melted and casserole is heated through.

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