Creamy Chicken-and-Rice Casserole

Gluten Free
Health score
14%
Creamy Chicken-and-Rice Casserole
45 min.
8
304kcal

Suggestions


Are you ready to dive into a deliciously creamy and satisfying dish that will please your entire family? This Creamy Chicken-and-Rice Casserole is not only gluten-free but is also the perfect solution for a busy weeknight meal. With its rich flavors and uncomplicated preparation, you’ll find yourself whipping it up in just 45 minutes!

The combination of tender chicken breast pieces, earthy water chestnuts, and zesty roasted red bell peppers creates a mouthwatering medley that’s hard to resist. Blended into a luscious base of fat-free cream of mushroom soup and nonfat sour cream, this casserole delivers a comforting and creamy texture that is both satisfying and wholesome. You can feel good about what you’re serving, as this dish features ingredients that provide a great balance of protein, healthy fats, and carbohydrates.

Ideal as a hearty main course or as a flavorful side dish, this casserole makes for a versatile addition to any meal plan. Plus, the melted, shredded reduced-fat sharp Cheddar cheese on top adds the perfect finishing touch, bringing a delightful cheesiness that elevates every bite. Whether you’re looking to impress at a family gathering or simply need a nourishing weekday lunch, this Creamy Chicken-and-Rice Casserole is sure to become a new favorite!

Ingredients

  • teaspoon herb-and-spice seasoning salt-free
  • ounce water chestnuts drained sliced canned
  • 24 ounce skinned and boned chicken breast halves cut into small pieces
  • 10.8 ounce cream of mushroom soup fat-free undiluted canned
  • ounce nonfat cream sour
  • 0.5 teaspoon pepper 
  • ounce rice mix long-grain wild
  • ounce roasted bell peppers red drained chopped
  • ounces sharp cheddar cheese shredded reduced-fat
  • small onion sweet chopped

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Cook rice mix according to package directions, omitting fat.
  2. Sprinkle seasoning evenly over chicken pieces.
  3. Cook chicken in a large nonstick skillet coated with cooking spray over medium-high heat 10 minutes or until chicken is done, stirring often.
  4. Stir together chicken, rice, onion, and next 5 ingredients in a bowl. Spoon into an 11- x 7-inch baking dish coated with cooking spray.
  5. Sprinkle with cheese.
  6. Bake at 350 for 30 minutes or until bubbly around edges.
  7. Note: For testing purposes, we used Mrs. Dash salt-free herb-and-spice seasoning.

Nutrition Facts

Calories304kcal
Protein36.16%
Fat24.45%
Carbs39.39%

Properties

Glycemic Index
15
Glycemic Load
6.93
Inflammation Score
-6
Nutrition Score
18.410000070282%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Kaempferol
0.47mg
Myricetin
0.47mg
Quercetin
6.01mg

Nutrients percent of daily need

Calories:304.02kcal
15.2%
Fat:8.29g
12.76%
Saturated Fat:3.72g
23.24%
Carbohydrates:30.06g
10.02%
Net Carbohydrates:26.82g
9.75%
Sugar:3.79g
4.21%
Cholesterol:73.06mg
24.35%
Sodium:849.15mg
36.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.59g
55.18%
Vitamin B3:10.81mg
54.07%
Selenium:33.85µg
48.36%
Vitamin B6:0.91mg
45.6%
Phosphorus:383.97mg
38.4%
Manganese:0.53mg
26.37%
Zinc:2.91mg
19.43%
Magnesium:73.4mg
18.35%
Vitamin C:15.12mg
18.33%
Potassium:632.86mg
18.08%
Calcium:175.69mg
17.57%
Vitamin B2:0.29mg
17.02%
Vitamin B5:1.65mg
16.53%
Copper:0.31mg
15.32%
Fiber:3.24g
12.98%
Folate:46.51µg
11.63%
Iron:1.88mg
10.45%
Vitamin B1:0.13mg
8.47%
Vitamin B12:0.47µg
7.77%
Vitamin A:383.77IU
7.68%
Vitamin E:0.76mg
5.04%
Vitamin K:5.09µg
4.85%
Vitamin D:0.17µg
1.13%
Source:My Recipes