Creamy Chicken-and-Rice Casserole

We lightened this dish by using fat-free soup and sour cream instead of regular and by replacing lots of regular Cheddar with a smaller portion of reduced-fat Cheddar.

Yield:

Makes 8 servings

Recipe from

Nutritional Information

Calories 268
Caloriesfromfat 17 %
Fat 5 g
Satfat 2.4 g
Monofat 0.8 g
Polyfat 0.3 g
Protein 28 g
Carbohydrate 26 g
Fiber 1.8 g
Cholesterol 59 mg
Iron 7 mg
Sodium 784 mg
Calcium 209 mg

Ingredients

1 (5-ounce) package long-grain and wild rice mix
1 teaspoon salt-free herb-and-spice seasoning
4 (6-ounce) skinned and boned chicken breast halves, cut into small pieces
Vegetable cooking spray
1 small sweet onion, chopped
1 (10 3/4-ounce) can fat-free cream of mushroom soup, undiluted
1 (8-ounce) can sliced water chestnuts, drained
1 (8-ounce) container nonfat sour cream
1 (7-ounce) jar roasted red bell peppers, drained and chopped
1/2 teaspoon pepper
1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese

Preparation

Cook rice mix according to package directions, omitting fat.

Sprinkle seasoning evenly over chicken pieces.

Cook chicken in a large nonstick skillet coated with cooking spray over medium-high heat 10 minutes or until chicken is done, stirring often.

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. Sprinkle with cheese.

Bake at 350° for 30 minutes or until bubbly around edges.

Note: For testing purposes, we used Mrs. Dash salt-free herb-and-spice seasoning.

Note:

December 2002