Creamy Chicken-and-Rice Casserole

Photo: Oxmoor House

Use on-hand ingredients to assemble this easy, make-ahead creamy chicken casserole that has less than 7 grams of fat per serving.

Yield: 6 servings (serving size: 1 1/3 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 334
  • Calories from fat: 18%
  • Fat: 6.8g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 2g
  • Protein: 32.2g
  • Carbohydrate: 30g
  • Fiber: 0.2g
  • Cholesterol: 68mg
  • Iron: 2mg
  • Sodium: 687mg
  • Calcium: 19mg

Ingredients

  • 1 (6.9-ounce) package one-third-less-salt chicken-flavored rice-and-vermicelli mix with chicken broth and herbs
  • 1 tablespoon margarine
  • 2 1/4 cups hot water
  • Vegetable cooking spray
  • 1 1/2 pounds skinned, boned chicken breasts, cut into bite-sized pieces
  • 1 cup presliced fresh mushrooms
  • 1/2 teaspoon garlic powder
  • 3/4 cup nonfat sour cream
  • 1/4 teaspoon pepper
  • 1 (10 3/4-ounce) can reduced-fat, reduced-sodium condensed cream of mushroom soup, undiluted
  • 1/4 cup crushed multigrain crackers (about 6 crackers)
  • 1 tablespoon margarine, melted
  • 1/2 teaspoon poppy seeds

Preparation

  1. Cook rice mix in a large nonstick skillet according to package directions, using 1 tablespoon margarine and 2 1/4 cups hot water. Remove mixture from skillet; set aside. Wipe skillet with a paper towel.
  2. Coat the skillet with cooking spray, and place over high heat until hot. Add chicken, mushrooms, and garlic powder; sauté 6 minutes or until chicken loses its pink color. Combine rice mixture, chicken mixture, sour cream, pepper, and soup in a bowl; stir well. Spoon mixture into a 2-quart casserole coated with cooking spray. Combine cracker crumbs, margarine, and poppy seeds; stir well, and sprinkle over chicken mixture. Bake at 350° for 35 minutes or until thoroughly heated.
  3. Make-Ahead Tips: You can assemble the casserole ahead of time, omitting the cracker-crumb mixture; cover and chill in the refrigerator or freeze (thaw frozen casserole overnight in refrigerator). Let stand at room temperature 30 minutes; top with cracker-crumb mixture, and bake as directed.
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