Easy Baked Chicken and Rice Casserole

Gluten Free
Health score
36%
Easy Baked Chicken and Rice Casserole
75 min.
4
417kcal

Suggestions

Ingredients

  • cup baby-cut carrots cut in half diagonally
  • cups broccoli florets fresh
  • 10.8 ounce campbell's® condensed cream of chicken soup healthy request® canned
  • 0.3 teaspoon ground pepper black
  • 0.3 cup cheese blend shredded italian reduced-fat
  • teaspoon penzey's southwest seasoning italian crushed
  • tablespoon juice of lemon 
  • 0.5 teaspoon onion powder 
  • 0.1 teaspoon paprika 
  • 0.8 cup regular rice long-grain white uncooked
  • 1.3 pounds chicken breast halves boneless skinless
  • 1.3 cups water 

Equipment

  • oven
  • baking pan

Directions

  1. Heat the oven to 350 degrees F. Stir the soup, water, rice, lemon juice, Italian seasoning, onion powder, black pepper, broccoli and carrots in an 11x8x2-inch baking dish.
  2. Place the chicken on the rice mixture. Season the chicken with additional black pepper and sprinkle with the paprika. Cover the baking dish.
  3. Bake for 50 minutes or until the chicken is cooked through and the rice is tender. Top with the cheese. Cover and let stand for 10 minutes. Stir the rice mixture before serving.

Nutrition Facts

Calories417kcal
Protein37.23%
Fat23.8%
Carbs38.97%

Properties

Glycemic Index
47.05
Glycemic Load
19.65
Inflammation Score
-10
Nutrition Score
29.538695602313%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.36mg
Kaempferol
3.57mg
Myricetin
0.03mg
Quercetin
1.5mg

Nutrients percent of daily need

Calories:416.89kcal
20.84%
Fat:10.88g
16.75%
Saturated Fat:2.6g
16.28%
Carbohydrates:40.09g
13.36%
Net Carbohydrates:37.21g
13.53%
Sugar:2.89g
3.21%
Cholesterol:98.68mg
32.89%
Sodium:763.07mg
33.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.31g
76.61%
Vitamin A:4917.65IU
98.35%
Vitamin B3:16.14mg
80.71%
Selenium:53.54µg
76.49%
Vitamin B6:1.24mg
62.11%
Vitamin C:44.72mg
54.2%
Vitamin K:56.23µg
53.56%
Phosphorus:402.41mg
40.24%
Manganese:0.64mg
32%
Vitamin B5:2.92mg
29.22%
Potassium:837.02mg
23.91%
Magnesium:64.3mg
16.07%
Vitamin B2:0.26mg
15.47%
Copper:0.29mg
14.32%
Iron:2.45mg
13.6%
Folate:49.42µg
12.36%
Fiber:2.88g
11.51%
Vitamin B1:0.17mg
11.34%
Zinc:1.7mg
11.33%
Calcium:89.99mg
9%
Vitamin E:1.19mg
7.94%
Vitamin B12:0.28µg
4.72%
Source:Allrecipes