Thu, May 24 2012
Seasoned Chicken And Rice Casserole
Chicken and rice casserole with various spices, stewed tomatoes, red peppers and peas.
Ingredients
1 1/4 C. long-grain rice, preferably brown
1 small onion, chopped
1 Tbs. extra virgin olive oil
1 can (14.5 oz.) stewed tomatoes
1-1/4 C. canned low-sodium chicken broth, divided
1 tsp. paprika
1/2 tsp. dried oregano
1/2 tsp. freshly ground black pepper
1 jar (7 oz.) roasted red peppers, drained and chopped
2 medium (about 1-1/4 lbs.) skinless, boneless chicken breasts cut in 1/2" pieces
1 bay leaf
1/2 C. frozen green peas
Salt and freshly ground black pepper, to taste
Nutrition Information
Serving Size 1 (214g)
Recipe makes 6 servings
Calories 253
Calories from Fat 29 (11%)
Amount Per Serving %DV
Total Fat 3.3g 5%
Saturated Fat 0.6g 2%
Monounsaturated Fat 1.9g
Polyunsaturated Fat 0.6g
Trans Fat 0.0g
Cholesterol 22mg 7%
Sodium 656mg 27%
Potassium 378mg 10%
Total Carbohydrate 42.0g 13%
Dietary Fiber 3.2g 12%
Sugars 4.5g
Protein 13.5g 27%
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Preheat oven to 375 degrees. In a 2-quart casserole, combine rice, onion and oil. Mix in tomatoes, 1-C. broth, paprika, oregano, ground pepper, roasted peppers, chicken and bay leaf. Cover casserole and bake 30 minutes. Stir in peas and add an additional 1/4 C. broth, if needed, to keep rice from sticking. Bake until rice is tender and chicken is cooked through. Remove bay leaves, add salt and pepper to taste, if desired, and serve.
Makes 6 servings.
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