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SkinnyMS

Chicken and Rice Casserole

Keep it simple and delicious with this flavorful classic dish!
Prep Time30 minutes
Cook Time1 hour
Total Time1 hour 30 minutes
Course: Dinner
Cuisine: Universal
Keyword: Kid-Friendly
Servings: 5 people
Calories: 261kcal
Author: Skinny Ms.

Ingredients

Chicken

  • 2 - 2 1/2 pounds chicken bone-in, skinless
  • 1/2 cup whole wheat flour
  • 1/2 teaspoon black pepper ground
  • 2 egg whites slightly beaten
  • 2 tablespoons olive oil

Rice

  • 1 yellow onion small, diced
  • 1 garlic clove minced
  • 1/2 cup red bell pepper diced
  • 1 cup Basmati brown rice uncooked
  • 1 3/4 cups chicken broth low-sodium
  • 14.5 ounces canned tomatoes diced
  • 1 tablespoon tomato paste no-sugar added
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper freshly ground
  • 1 teaspoon oregano dried
  • 1/4 teaspoon cayenne pepper

Instructions

  • 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 sides. 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.

Nutrition

Serving: 1cup | Calories: 261kcal | Carbohydrates: 24g | Protein: 20g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 37mg | Sodium: 207mg | Fiber: 5g | Sugar: 7g |
SmartPoints (Freestyle): 11
SmartPoints (Freestyle): 11