Heart Healthy Chicken and Brown Rice Casserole Recipe
This comforting whole-grain chicken and rice casserole will keep you coming back for more. Broccoli, red peppers, and Parmesan give this dish heart-healthy appeal.
Ingredients
Recipe yields 4 servings
1 cup uncooked brown rice
4 jarred roasted red peppers, rinsed and pureed
16 oz fresh or frozen broccoli
1 cup red wine
1 can (10.75 oz) reduced-fat, low-sodium cream of chicken soup (gluten free if needed)
4 boneless, skinless chicken breasts (4 oz each)
Black pepper to taste
1/4 cup part-skim shredded mozzarella cheese
2 Tbsp grated Parmesan cheese
Directions
Step 1
Preheat oven to 400°. In a mixing bowl, mix brown rice, puréed peppers, broccoli, red wine and soup. Pour into a 3-quart shallow baking dish. Season chicken with pepper and press into mixture. Sprinkle with cheeses. Bake for 45 minutes, or until done.
Time: 60 minutes
Servings: 4
Calories: 486
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 4 oz chicken, 1 cup rice
Per serving:
calories:486
total fat:7g
sat fat:2g
cholesterol:72mg
sodium:458mg
total carb:58g
fibers:8g
proteins:38g
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About This Healthy Recipe
Looking for a gluten-free casserole recipe that is healthy and satisfying? The search is over! This deliciously healthy casserole recipe combines chicken, broccoli, red peppers and brown rice for a hearty and healthy whole-grain recipe. Low in saturated fat (2g), but high in protein (38g), this recipe is a great option for anyone in search of a heart-healthy casserole option. In addition to being packed with protein, this recipe is also a good source of fiber containing 8 grams per serving. Concerned about calories? Don’t be! This casserole is under 500 calories coming in at 486 cal per serving. This recipe is a simple and delicious way to add whole grains, veggies, protein and fiber to your diet. Make this low-fat high-protein casserole in just 1 hour. Enjoy!
Thank you!