American · Dinner
Chicken and Rice Casserole (Low-Calorie)
Boneless chicken breast baked with brown rice, mushrooms and onion in a light stock and skim-milk sauce thickened with cornstarch. Broccoli adds bulk while a modest scatter of cheddar melts across the top. Seasoned with garlic, thyme and black pepper for a lean one-dish supper.
$4
15 minsPrep
40 minsCook
55 minsTotal
EasyLevel
Nutrition per serving
392Calories
54.2gProtein
9.4gFat
29.6gCarbs
6.3gSugar
5.1gFiber
320mgSodium
147mgChol
3.7gSat Fat
892mgPotassium
287mgCalcium
2.4mgIron
0.4mcgVitamin B12
28mgVitamin C
gluten-free
egg-free
low-calorie
protein-rich
high-fiber
low-calorie
Instructions
1
Prep
Heat oven to 375F (190C). Dice chicken, slice mushrooms, chop onion and garlic.
2
Sauté
Warm olive oil in an ovenproof skillet over medium heat, cook onion, garlic and mushrooms for 4 minutes until translucent and softened.
3
Simmer
Add diced chicken and cook over medium-high for 4 minutes until opaque. Whisk cornstarch into skim milk, add with stock, thyme and pepper, simmer 3 minutes until thick.
4
Build
Stir cooked brown rice and broccoli through the sauce until coated, scatter grated cheddar over top, then bake at 375F for 25 minutes until golden.
5
Plate
Rest the casserole 5 minutes, then spoon onto a warm plate and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast
- 1 cup190g cooked brown rice
- 5.2 oz150g mushroom
- 5.2 oz150g broccoli
- 11 onion (160g)
- 1 cup240ml chicken stock, low-sodium
- 2/3 cup160ml skim milk
- 4 tsp4 tsp cornstarch
- 1 oz30g cheddar
- 2 clove2 clove garlic
- 2 tsp2 tsp olive oil
- 1 tsp1 tsp dried thyme
- black pepper, a pinch
