Chicken & Rice Casserole
Enjoy this yummy casserole with your favorite side salad and you’ve got a complete meal.
Yields: 5 servings | Calories: 261 | Previous Points: 5 | Points Plus: 8 | Total Fat: 9 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 37 mg | Sodium: 207 mg | Carbohydrates: 24 g | Sugars: 7 g | Dietary Fiber: 5 g | Protein: 20 g
Ingredients
- CHICKEN
- 2 to 2.5 pounds chicken pieces on the bone, skinless
- ½ cup flour (I like King Arthur White Whole Wheat)
- 1/2 teaspoon freshly ground pepper
- 2 egg whites, slightly beaten
- 2 tablespoons canola oil
- RICE
- 1 small yellow onion, diced
- 1 clove garlic, minced
- ½ cup diced red bell pepper
- 1 cup long grain brown rice (uncooked) I like Uncle Ben's Long Grain Brown Rice
- 1 3/4 cups chicken broth, fat free, low sodium
- 1 (14.5 ounce) can diced tomatoes with liquid
- 1 tablespoon tomato paste
- Kosher or sea salt to taste
- ½ teaspoon freshly ground black pepper
- 1 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper
Directions
Add egg whites to a medium mixing bowl. Combine in a separate mixing bowl or gallon size zip lock bag, flour, ½ teaspoon black pepper and cayenne pepper. One at a time, dip chicken into egg whites and allow excess to drip off.
Next, coat both sides of chicken pieces in flour mixture. Heat oil on medium heat until a small amount of flour dropped in sizzles…indicating oil is hot enough. Add chicken and lightly brown on both size. Remove from oil and drain on a paper towel.
Preheat oven to 375 degrees.
In the same skillet, sauté onion, garlic and bell pepper until tender, about 5 minutes. Add all ingredients, except chicken, to a 9” x 13” casserole dish, stir to combine. Place chicken in the rice mixture, loosely cover with foil and bake approximately 60 minutes or until rice is tender and has absorbed most of the liquid.
http://skinnyms.com/chicken-rice-casserole/
I've had mine in the oven for over an hour and the rice seems still hard. I'm using a Dutch oven, as I don't have a casserole dish. How much longer would you suggest it to cook (in the Dutch oven)? Also, what hardness does brown rice tropically have anyway? I haven't cooked brown rice before.
Crystal, Brown rice does have a slight crunch compared to white rice. However, the crunch isn't hard…just firmer that white rice. Keep us posted on the results. Thanksa1
It turned out fine! I did however, purchase a glass casserole dish for future cooking. I'm just not used to the brown rice, but it softened up a bit. I just finished up my last bit of white rice that I had on another meal. No more!