Low Fat Classic Chicken and Rice Casserole
Looking for a comforting and wholesome family meal that's easy on both preparation time and calories? This Low Fat Classic Chicken and Rice Casserole is the ultimate healthy spin on a timeless favorite! Packed with lean protein from juicy chicken breasts, vitamin-rich veggies like carrots and celery, and hearty long-grain rice, this dish is brought together with a flavorful blend of low-sodium chicken broth, low-fat cream of mushroom soup, and aromatic herbs like thyme. Perfectly baked to creamy, savory perfection, this casserole is an ideal choice for a balanced, one-dish dinner that doesn't sacrifice taste for health. Garnished with fresh parsley for added brightness, it’s a satisfying meal you’ll want to add to your weekly rotation. Easy to prepare and sure to please, this dish delivers big flavor in every bite while keeping your diet goals in check.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breasts
- 1 cup long-grain white rice
- 2 cups low-sodium chicken broth
- 1 medium onion, finely chopped
- 2 medium carrots, chopped
- 2 medium celery stalks, chopped
- 2 garlic cloves, minced
- 1 can (284 ml) low-fat cream of mushroom soup
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 350°F (175°C).
In a large skillet over medium heat, add olive oil. Once heated, add the chopped onion, carrots, and celery. Sauté for 5 minutes until vegetables are softened.
Add minced garlic to the skillet and sauté for another 1 minute until fragrant.
Place the chopped chicken breasts into the skillet, cooking for 5-7 minutes until they are just cooked through and lightly browned.
Stir in the uncooked white rice, combining well with the chicken and vegetables.
Pour in the low-sodium chicken broth and the can of low-fat cream of mushroom soup. Stir well until everything is combined.
Season with dried thyme, salt, and black pepper, stirring the mixture one last time.
Transfer the entire mixture from the skillet into a 9x13 inch (23x33 cm) casserole dish, spreading it out evenly.
Cover the dish with aluminum foil and place it in the preheated oven.
Bake for 40 minutes covered, then remove the foil and bake for an additional 15-20 minutes until the rice is tender and the liquid is absorbed.
Remove from the oven and let the casserole rest for 5 minutes before serving.
Garnish with freshly chopped parsley before serving for a burst of color and freshness.
Nutrition Facts
Calories |
1373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1869 mg | 81% | |
| Total Carbohydrate | 88.4 g | 32% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 15.1 g | ||
| Protein | 168.2 g | 336% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 217 mg | 17% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2291 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
