Low Sodium Classic Chicken and Rice Casserole
Give your weeknight dinners a wholesome and heart-healthy upgrade with this Low Sodium Classic Chicken and Rice Casserole! Packed with tender, seasoned chicken, hearty brown rice, and an array of nutrient-rich veggies like carrots, celery, and peas, this casserole delivers comforting flavors without the extra sodium. A splash of unsalted chicken broth brings moisture and depth, while dried thyme and garlic powder offer a subtly aromatic twist. Whether you opt for the optional low sodium cream of mushroom soup for added creaminess or keep it light, this easy-to-make dish is the perfect balance of health-conscious ingredients and classic casserole goodness. With a one-pan prep approach and just 20 minutes of prep time, it’s a family-friendly dinner idea that's equal parts satisfying and nourishing.
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Recipe Information
Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 whole medium onion, finely chopped
- 2 cups carrots, sliced
- 1 cup celery stalks, sliced
- 4 cups unsalted chicken broth
- 1 cup brown rice
- 1.5 teaspoons garlic powder
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 1 cup frozen peas
- 1 10.5-ounce can low sodium cream of mushroom soup (optional)
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C).
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Season the chicken breasts with garlic powder, dried thyme, and black pepper.
Add the chicken to the skillet and cook until browned on both sides, about 5-7 minutes per side. Remove and set aside.
In the same skillet, add the remaining tablespoon of olive oil.
Saute the onion, carrots, and celery for about 5 minutes, until they start to soften.
Stir in the brown rice, making sure it gets coated with the oil and mixes with the vegetables.
Add the unsalted chicken broth and bring to a simmer.
Transfer the rice mixture to a large baking dish (about 9x13 inches).
Cut the chicken breasts into bite-sized pieces and nestle them into the rice mixture within the baking dish.
If using, stir in the low sodium cream of mushroom soup to add creaminess.
Cover the baking dish with aluminum foil and bake in the preheated oven for 40 minutes.
Remove the foil, stir in the frozen peas, and bake uncovered for an additional 10-15 minutes or until the rice is tender and the chicken is cooked through.
Let the casserole sit for about 5 minutes to set slightly after removing from the oven.
Garnish with fresh chopped parsley before serving.
Nutrition Facts
Calories |
2106 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.6 g | 76% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 580 mg | 193% | |
| Sodium | 1202 mg | 52% | |
| Total Carbohydrate | 145.0 g | 53% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 41.8 g | ||
| Protein | 237.9 g | 476% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 477 mg | 37% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 4826 mg | 103% | |
*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.
