Chicken and Rice Casserole

Gluten Free
Health score
19%
Chicken and Rice Casserole
40 min.
4
521kcal

Suggestions

Ingredients

  • cups broccoli florets 
  • cloves garlic finely chopped
  • ounces dill havarti cheese diced
  • servings kosher salt and pepper freshly ground
  • cups chicken broth low-sodium
  • ounce parmesan cheese grated
  •  plum tomatoes chopped
  • cups rotisserie chicken cut shredded skinless ()
  •  scallions sliced
  • 0.3 cup cup heavy whipping cream sour
  • tablespoons butter unsalted
  • cup rice medium-grain white

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • aluminum foil
  • broiler

Directions

  1. Preheat the oven to 425 degrees F. Melt the butter in a large ovenproof skillet over medium heat.
  2. Add the garlic and about three-quarters of the scallions and cook, stirring occasionally, until soft, about 2 minutes.
  3. Add the broccoli, chicken, rice, tomato, 1 teaspoon salt, and pepper to taste; stir to combine.
  4. Whisk the chicken broth and sour cream in a bowl, pour into the skillet and bring to a simmer. Stir in half each of the havarti and parmesan. Cover tightly with a lid or aluminum foil, transfer to the oven and bake until the rice is tender and most of the liquid is absorbed, about 20 minutes.
  5. Turn on the broiler. Uncover the skillet and sprinkle with the remaining havarti and parmesan, then broil until golden, about 2 minutes.
  6. Sprinkle with the reserved scallions.
  7. Photograph by Christopher Testani

Nutrition Facts

Calories521kcal
Protein28.31%
Fat37.22%
Carbs34.47%

Properties

Glycemic Index
48.3
Glycemic Load
23.32
Inflammation Score
-8
Nutrition Score
24.603043431821%

Flavonoids

Naringenin
0.11mg
Luteolin
0.36mg
Kaempferol
3.75mg
Myricetin
0.07mg
Quercetin
2.88mg

Nutrients percent of daily need

Calories:520.87kcal
26.04%
Fat:21.73g
33.44%
Saturated Fat:12g
74.98%
Carbohydrates:45.28g
15.09%
Net Carbohydrates:42.97g
15.63%
Sugar:2.18g
2.43%
Cholesterol:116.94mg
38.98%
Sodium:831.46mg
36.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.19g
74.39%
Vitamin K:73.37µg
69.88%
Vitamin C:45.7mg
55.4%
Selenium:36.72µg
52.46%
Phosphorus:516.06mg
51.61%
Vitamin B3:9.85mg
49.27%
Manganese:0.7mg
34.82%
Calcium:312.81mg
31.28%
Vitamin B6:0.47mg
23.52%
Vitamin A:1095.56IU
21.91%
Vitamin B2:0.36mg
21.44%
Zinc:3.03mg
20.21%
Vitamin B5:1.95mg
19.46%
Potassium:633.27mg
18.09%
Folate:68.62µg
17.16%
Magnesium:56.67mg
14.17%
Vitamin B12:0.84µg
14.05%
Copper:0.27mg
13.41%
Vitamin B1:0.16mg
10.54%
Fiber:2.31g
9.26%
Iron:1.62mg
9.01%
Vitamin E:1.12mg
7.48%
Vitamin D:0.22µg
1.44%