Rating: 4 stars
2 Ratings
  • 5 star values: 0
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Recipe by Southern Living December 2002

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Yield:
Makes 8 servings
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Ingredients

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Directions

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  • Cook rice mix according to package directions, omitting fat.

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  • 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.

Nutrition Facts

268 calories; calories from fat 17%; fat 5g; saturated fat 2.4g; mono fat 0.8g; poly fat 0.3g; protein 28g; carbohydrates 26g; fiber 1.8g; cholesterol 59mg; iron 7mg; sodium 784mg; calcium 209mg.
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