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Donna Zuehl

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Light & Easy Chicken & Rice Casserole
12/4/2009 5:28:15 AM
Light and Easy Chicken & Rice Casserole

Ingredients:

10 3/4 ounce can condensed cream of chicken or celery soup
1/2 cup light mayonnaise
1/2 cup fat free sour cream
3 cups frozen green beans (may substitute canned)
3 cups diced, cooked chicken breast without the skin
1 medium sweet or yellow onion, chopped
8 ounce can water chestnuts, drained and chopped
4 ounce jar or can pimentos, drained (optional)
4 cups cooked brown rice (or cooked brown rice and wild rice blend)
1 cup shredded reduced fat sharp cheddar cheese

Directions:

1. Preheat oven to 350 degrees. Coat a 9 X 13 inch pan or large casserole dish with cooking spray
2. In a large mixing bowl combine the soup, mayonnaise, and sour cream.
3. Add remaining ingredients to the mixing bowl and combine with the mayonnaise mixture. Spread into prepared baking dish and bake for 25 minutes or until bubbly.

Yield: Makes 8 servings.
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RE: Light & Easy Chicken & Rice Casserole
12/4/2009 9:59:19 PM
thank you for that!

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Donna Zuehl

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RE: Light & Easy Chicken & Rice Casserole
12/7/2009 7:42:51 AM

Lj, you are welcome for the recipe. I will try to find some more light recipes to post.

DonnaZ

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Phillip Black

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RE: Light & Easy Chicken & Rice Casserole
12/7/2009 9:14:35 PM

Hi Donna,

Sounds delicious. Here's a Chicken Piccata you might like to try. This flavorful dish, made with chicken breasts, is light in fat and calories; use fresh lemon juice for the best flavor.

Miso Chicken Piccata

Ingredients

3/4 cup fat-free, less-sodium chicken broth, divided

3 tablespoons yellow miso (soybean paste)

4 (6-ounce) skinless, boneless chicken breast halves

2 tablespoons all-purpose flour

1 tablespoon olive oil

1/2 cup dry white wine

1 garlic clove, minced

1/4 cup fresh lemon juice

2 tablespoons capers, rinsed and drained

1/8 teaspoon freshly ground black pepper

Preparation

Combine 1/4 cup broth and miso, stirring well with a whisk until miso dissolves. Stir in 1/2 cup broth. Set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Place flour in a shallow dish; dredge chicken in flour.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan. Add wine to pan, scraping pan to loosen browned bits. Reduce heat to medium; stir in miso mixture and garlic. Return chicken to pan; cook 3 minutes or until done. Remove from heat; stir in juice, capers, and pepper. Serve immediately.

Yield: 4 servings (serving size: 1 chicken breast half and 1/4 cup sauce)

Nutritional Information

Calories:
263 (21% from fat)
Fat:
6.2g (sat 1g,mono 3.2g,poly 1.3g)
Protein:
41.9g
Carbohydrate:
7.7g
Fiber:
0.6g
Cholesterol:
99mg
Iron:
1.7mg
Sodium:
880mg
Calcium:
26mg

Hope you enjoy!

Have A Blessed Christmas,

Phil

“There may be trouble all around, but I am calling you to a place of peace. Be still and know that I am God. Come to Me, and I will give you wisdom, strength, and grace for everything you face." Psalm 46:10
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Donna Zuehl

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RE: Light & Easy Chicken & Rice Casserole
12/9/2009 5:59:05 AM

Thank you for sharing your recipe, Phil. It sounds delicious! Chicken is one of my favorites.

DonnaZ

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