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Creamy Chicken-and-Rice Casserole

Yield Makes 8 servings
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.

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

Nutrition 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

How to Make It

  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. Sprinkle with cheese.

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

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