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Chicken Casserole

Ingredients:

  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 4 scallions, white part and 1 inch green, chopped
  • 2 large cloves garlic, minced
  • 2 cups steamed brown rice
  • cooking spray
  • 1 ½ pounds boneless, skinless chicken breasts, rinsed and patted dry, cut into thin strips
  • 1 14 1/2-ounce can no-salt-added crushed tomatoes
  • 4 ounces shredded low-fat Swiss cheese

Directions:

  1. Preheat oven to 350°F.
  2. In a large non-stick skillet, heat oil over medium heat.  Add onion, scallion, and garlic. Sauté, stirring occasionally, until vegetables are limp (about 5 minutes).
  3. Stir in steamed rice. Transfer vegetable-rice mixture to a bowl and set aside.
  4. Using same skillet, lightly coat the skillet with cooking spray. Add chicken breast strips, and sauté until browned on all sides for about 8 minutes. Transfer chicken pieces to a shallow 3-quart casserole dish.
  5. Top chicken with vegetable rice mixture. Spoon tomatoes over and top with shredded cheese.
  6. Bake, covered, for 20 minutes. Uncover and continue to bake for 10 minutes more, until mixture is bubbly and top is lightly browned.

Makes 6 servings

Calories: 279 Kcals

Total fat: 4 gm
Saturated fat: 1.3 gm
Protein: 34 gm
Carbohydrate: 24 gm
Fiber: 2 gm
Cholesterol: 72 mg
Sodium: 143 mg