Description
Skinny Chicken and Rice Casserole is a wholesome, comforting dish that brings family together over a hearty meal. This savory casserole features tender chicken, creamy rice, and a medley of flavors, all baked to perfection. It’s an ideal choice for busy weeknights, offering both nutrition and satisfaction without the guilt. Serve it up with your favorite side dishes for a complete dinner experience.
Ingredients
Scale
- 3–4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 cloves fresh garlic, minced
- 1 cup uncooked long-grain rice
- 2 cups low-sodium chicken broth
- 1/4 cup low-sodium soy sauce
- 2 tbsp Dijon mustard
- Optional: diced vegetables (bell peppers, broccoli)
Instructions
- Preheat oven to 400°F (200°C) and spray a baking dish with nonstick spray.
- Season chicken breasts with salt, pepper, and minced garlic; place in the baking dish.
- In a bowl, mix uncooked rice, chicken broth, soy sauce, Dijon mustard, and optional vegetables until combined.
- Pour the mixture over the chicken ensuring thorough coverage.
- Cover with aluminum foil and bake for 45 minutes; remove foil and bake for an additional 15 minutes until bubbly.
- Let sit briefly before serving to allow flavors to meld.
Nutrition
- Serving Size: 1 cup (245g)
- Calories: 290
- Sugar: 1g
- Sodium: 550mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 1g
- Protein: 28g
- Cholesterol: 70mg