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Low-Fat Chicken-Rice Casserole

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Submitted by Joan

Try this simple but tantalizing casserole that will become one of your family’s favorites for dinner.

YIELD

4 servings

PREP

20 min

COOK

40 min

READY

60 min

Ingredients

79
1 ½ 7.5
TEASPOON ML SALT
0.6
TEASPOON ML BLACK PEPPER
1 237
CUP ML CHICKEN BROTH
non fat
1 ½ 355
CUP ML MILK
skim
1 ½ 355
CUP ML RICE
white or wild, cooked
2 473
CUPS ML CHICKEN BREASTS
skinless, cooked
4 115.6
OUNCES ML/G MUSHROOMS
79
CUP ML GREEN BELL PEPPERS
chopped
1 1
X X PARSLEY LEAVES
fresh, for garnish *

Directions

Heat oven to 350℉ (180℃). In large saucepan, blend flour, salt and pepper. Stir in broth and milk. Stirring constantly, cook over low heat, until mixture is smooth and bubbly. Bring to boil and stir 1 minute. Stir in remaining ingredients. Pour into ungreased baking dish (10×6×1.5), or 1½-quart casserole. Bake uncovered 40 to 45 minutes. Sprinkle with snipped parsley.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 320g (11.3 oz)
Amount per Serving
Calories 476 11% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 69mg 23%
Sodium 1064mg 44%
Total Carbohydrate 24g 24%
Dietary Fiber 1g 6%
Sugars g
Protein 65g
Vitamin A 5% Vitamin C 17%
Calcium 14% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free
 
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