Parmesan Chicken and Rice Casserole

Gluten Free
Health score
25%
Parmesan Chicken and Rice Casserole
37 min.
4
536kcal

Suggestions


Are you looking for a delicious and easy-to-make meal that combines the comforting flavors of chicken and rice, topped with a hint of savory Parmesan? Look no further than this mouthwatering Gluten-Free Parmesan Chicken and Rice Casserole! With just 37 minutes of cooking time, this dish is perfect for a busy weeknight dinner yet elegant enough to impress guests at your next gathering.

Imagine tender skinless chicken thighs nestled atop a flavorful bed of aromatic brown rice, infused with the subtle taste of dry white wine and the freshness of chopped thyme. The combination of fat-free chicken broth and a touch of whipping cream creates a succulent sauce that brings all the flavors together beautifully. And let's not forget the crowning glory—shredded Parmesan cheese that melts to perfection, adding a rich, cheesy finish to each hearty bite.

This casserole not only serves as a fantastic main course but also doubles as a delightful side dish or lunch option. With 536 calories per serving, you can enjoy this wholesome meal without any guilt. Plus, it's naturally gluten-free, making it a great choice for those with dietary restrictions. Gather your loved ones around the table and savor the comforting goodness of this Parmesan Chicken and Rice Casserole—a dish that's sure to become a new family favorite!

Ingredients

  • ounce brown rice 
  • 0.3 cup wine dry white
  • cups fat-skimmed beef broth fat-free
  • 1.5 teaspoons thyme sprigs fresh chopped
  •  garlic clove minced
  • cup onion chopped
  • 1.5 ounces parmesan shredded
  • 0.5 teaspoon salt 
  • 1.8 pounds chicken thighs boneless skinless
  • tablespoons whipping cream 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 45
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add onion to pan; saut 2 minutes.
  4. Add garlic; saut 30 seconds.
  5. Remove rice from bags; add to pan. Saut 30 seconds. Stir in wine; cook 30 seconds or until liquid almost evaporates. Spoon rice mixture in an even layer into a 13 x 9inch baking dish coated with cooking spray.
  6. Arrange chicken thighs in a single layer over rice mixture; sprinkle evenly with thyme and salt.
  7. Combine broth and cream, stirring well; pour over chicken and rice mixture.
  8. Bake at 450 for 15 minutes.
  9. Sprinkle with cheese.
  10. Bake an additional 5 minutes or until chicken is done.

Nutrition Facts

Calories536kcal
Protein36.91%
Fat29.08%
Carbs34.01%

Properties

Glycemic Index
50.69
Glycemic Load
22.38
Inflammation Score
-8
Nutrition Score
28.623478588851%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.02mg
Luteolin
0.35mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.04mg
Quercetin
8.15mg

Nutrients percent of daily need

Calories:535.6kcal
26.78%
Fat:16.55g
25.46%
Saturated Fat:6.66g
41.65%
Carbohydrates:43.55g
14.52%
Net Carbohydrates:41.04g
14.92%
Sugar:2.49g
2.76%
Cholesterol:208.47mg
69.49%
Sodium:1109.77mg
48.25%
Alcohol:2.06g
100%
Alcohol %:0.58%
100%
Protein:47.27g
94.53%
Manganese:2.02mg
100.86%
Selenium:50.51µg
72.16%
Vitamin B3:13.98mg
69.91%
Vitamin B6:1.24mg
62.22%
Phosphorus:613.15mg
61.31%
Vitamin B5:3.41mg
34.05%
Magnesium:130.77mg
32.69%
Zinc:4.48mg
29.9%
Vitamin B1:0.42mg
28.04%
Vitamin B2:0.47mg
27.76%
Vitamin B12:1.64µg
27.38%
Potassium:756.91mg
21.63%
Calcium:189mg
18.9%
Iron:3.03mg
16.86%
Copper:0.3mg
15%
Fiber:2.5g
10.01%
Folate:28.37µg
7.09%
Vitamin A:332.6IU
6.65%
Vitamin K:6.56µg
6.25%
Vitamin C:4.7mg
5.69%
Vitamin E:0.49mg
3.29%
Vitamin D:0.23µg
1.55%
Source:My Recipes