Skinny Chicken and Rice Casserole

Name: Skinny Chicken and Rice Casserole
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 1 Tbsp. olive oil; 4-5 green onions diced; 1 14-oz pkg. sliced fresh mushrooms; 2 cups cooked boneless skinless chicken, cubed; 3 Tbsp. all-purpose flour; 1 1/2 cups milk; 2 1/2 cups cooked brown rice I used instant; 1 5.3-oz fat free plain Greek yogurt; 1/4 cup light mayonnaise; 1/4 tsp. salt; 1/4 tsp. pepper; 3/4 cup shredded cheddar cheese

5 steps

Prep:10minCook:20min

Easy Skinny Chicken and Rice Casserole using NO cream soups and made in about 30 minutes! ***NOTE: chicken and rice are precooked***

Updated at: Wed, 16 Aug 2023 23:53:55 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories321.3 kcal (16%)

Total Fat13.5 g (19%)

Carbs28.9 g (11%)

Sugars5.9 g (7%)

Protein21.6 g (43%)

Sodium319 mg (16%)

Fiber2.4 g (9%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 Tbspolive oil

4green onions

diced

1 x 14 ozfresh mushrooms

p, sliced

2 cupsboneless skinless chicken

cooked, cubed

3 Tbspall purpose flour

1 ½ cupsmilk

2 ½ cupsbrown rice

cooked, I used instant

1 x 5.3 ozfat free plain Greek yogurt

¼ cuplight mayonnaise

¼ tspsalt

¼ tsppepper

¾ cupshredded cheddar cheese

Instructions

Step 1

Preheat oven to 350ºF. Spray a 2 quart casserole dish with cooking spray.

OvenPreheat

Step 2

In a skillet, heat oil. Add green onions and mushrooms. Cook until tender.

Step 3

Add chicken. Sprinkle with flour. Cook for one minute, stirring constantly. Stir in milk, bring to a boil and cook for 3 minutes, or until thick and bubbly.

Step 4

Add brown rice. Fold in Greek yogurt, mayo and salt and pepper. Pour into prepared casserole dish.

Step 5

Top with cheese and bake for 20 minutes, or until cheese melts and it's bubbly around the edges.

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