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 Southern Living

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Nutritional Information

Amount per serving
  • Calories: 268
  • Calories from fat: 17%
  • Fat: 5g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 0.8g
  • Polyunsaturated fat: 0.3g
  • Protein: 28g
  • Carbohydrate: 26g
  • Fiber: 1.8g
  • Cholesterol: 59mg
  • Iron: 7mg
  • Sodium: 784mg
  • Calcium: 209mg

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

  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.
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