Heart Healthy Chicken and Brown Rice Casserole

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free
Heart Healthy Chicken and Brown Rice Casserole

This heart healthy chicken and brown rice casserole is a comforting, gluten free dish perfect for a heart healthy diet. Made with lean chicken, whole-grain brown rice, and a creamy low sodium sauce, it’s a wholesome meal packed with fiber and nutrients. At just 2g of saturated fat per serving, it’s a delicious and nutritious healthy chicken dinner idea.

Discover more satisfying casseroles in our heart healthy chicken recipes List!

Total Time
60 minutes
Servings
4
Calories
486
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About This Healthy Chicken and Rice Casserole

Casseroles tend to be high fat dishes, but this low fat and low calorie chicken recipe is an exception. This healthy casserole uses skinless chicken breasts and low fat cheese and soup mix to keep the saturated fat content to just 2g per serving. But don’t let that fool you – there’s plenty of creamy goodness in this comfort food recipe. There’s also 8g of fiber per serving, which makes this a heart healthy casserole.

Reducing the amount of sodium in your diet is good for your heart and can help lower your risk of high blood pressure. Making low sodium chicken dishes like this can go a long way in reducing the amount of salt you consume. We kept the sodium content to under 500mg of sodium in this chicken recipe for dinner by using low-sodium soup and rinsing the jarred red peppers. Other than the cheese, the rest of the ingredients in this dish are naturally low in sodium.

Many chicken casserole recipes contain noodles, bread crumbs or other ingredients that contain gluten. This recipe uses rice because it is a naturally gluten free food - and since brown rice is a whole grain, it has more fiber and other nutrients than white rice. If you need this to be a gluten free chicken recipe, don’t forget to check the labels on the soup and other ingredients, just to make sure they don’t contain gluten. 

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Ingredients

Recipe yields 4 servings

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How to Make Chicken and Brown Rice Casserole

  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.

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Nutrition Facts

Serving Size:
4 oz chicken, 1 cup rice

486
Calories
7
g
Fat
72
mg
Cholesterol
458
mg
Sodium
58
g
Carbs
2
g
Sat. Fat
8
g
Fiber
38
g
Protein
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More Heart Healthy Casserole Recipes

If you have leftover chicken and are looking for other healthy casseroles recipes that make a delightful dinner in under an hour, try Chicken Broccoli Casserole, Healthy Chicken Casserole or Chicken and Biscuits. They’re easy to make and are sure to be family favorites!

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