There’s something magical about the aroma of a warm casserole wafting through the kitchen, isn’t there? Imagine coming home after a long day, your stomach grumbling like a bear awakening from hibernation, and being greeted by the scent of Skinny Chicken and Rice Casserole. It’s like a cozy hug for your taste buds, packed with tender chicken, fluffy rice, and a medley of vibrant veggies that dance together in perfect harmony. For more inspiration, check out this Amish Country Casserole recipe.
Now, I don’t know about you, but casseroles have always held a special place in my heart. Growing up, my mom would whip up her famous chicken and rice dish every Sunday, filling our home with warmth and love. Nothing says “family time” quite like gathering around the dinner table for a hearty meal that brings everyone together. This Skinny Chicken and Rice Casserole is not just a recipe; it’s an experience that will make you feel all warm and fuzzy inside while keeping those waistlines in check!
Why You'll Love This Recipe
- This incredible dish is easy to prepare, making weeknight dinners a breeze.
- The flavors burst with each bite while still being low-calorie!
- Its visual appeal combines vibrant colors from fresh veggies that brighten any dinner table.
- Plus, it’s versatile enough to adapt to whatever ingredients you have on hand.
Ingredients for Skinny Chicken and Rice Casserole
Here’s what you’ll need to make this delicious dish:
- Boneless, Skinless Chicken Breasts: Use about 3-4 chicken breasts for tenderness; feel free to adjust according to your crowd size.
- Long Grain White Rice: The go-to option for this casserole; it cooks evenly and absorbs flavors beautifully.
- Low-Sodium Chicken Broth: Opt for low-sodium broth to control saltiness while keeping the dish flavorful.
- Mixed Vegetables: A colorful mix of peas, carrots, and corn adds nutrition and vibrancy.
- Garlic Powder: This ingredient packs a punch of flavor without the hassle of chopping fresh garlic.
For the Sauce:
- Greek Yogurt: A creamy alternative to heavy sauces that keeps everything light yet satisfying.
- Dijon Mustard: Adds a tangy kick that elevates the overall flavor profile!
The full ingredients list, including measurements, is provided in the recipe card directly below.
How to Make Skinny Chicken and Rice Casserole
Follow these simple steps to prepare this delicious dish:
Step 1: Preheat Your Oven
Preheat your oven to 375°F (190°C). Grease a large casserole dish with nonstick cooking spray—because we all know how clingy casseroles can be!
Step 2: Prepare the Chicken
Season your boneless chicken breasts with salt, pepper, and garlic powder. Place them at the bottom of your greased casserole dish like they’re lounging on a sunny beach towel.
Step 3: Add Rice and Veggies
Sprinkle the uncooked long grain rice evenly over the chicken. Then scatter mixed vegetables over the rice—because who doesn’t want more colors on their plate?
Step 4: Mix Your Sauce
In a medium bowl, whisk together low-sodium chicken broth, Greek yogurt, Dijon mustard, salt, and pepper until smooth as butter. Pour this heavenly concoction over the rice mixture.
Step 5: Bake Away
Cover your casserole with aluminum foil (no peeking!) and bake in the oven for about 45 minutes. Remove foil during the last ten minutes so everything gets that lovely golden finish.
Step 6: Serve Up!
Once done baking, remove from oven and let it cool slightly before serving! Transfer generous portions onto plates—feel free to sprinkle fresh herbs on top if you’re feeling fancy.
And there you have it! A delightful Skinny Chicken and Rice Casserole that’s not just good for your waistline but also good for your soul. Enjoy every comforting bite!
You Must Know
- This amazing skinny chicken and rice casserole offers more than just flavor; it makes meal prep a breeze.
- You can easily customize the ingredients based on what you have on hand.
- The vibrant colors and aromas make it visually stunning on any dinner table.
- Perfect for grilling but versatile enough for baking or pan-searing.
Perfecting the Cooking Process
Begin by searing the chicken in a hot skillet until golden brown, which locks in those juicy flavors. While your chicken is sizzling, cook the rice separately, and prepare your creamy sauce to keep things efficient and avoid any last-minute chaos.
Add Your Touch
Feel free to swap out the chicken for turkey or even tofu if you’re feeling adventurous. Spice things up with your favorite herbs or throw in some veggies like broccoli or bell peppers to add color and crunch to your skinny chicken and rice casserole. For more inspiration, check out this Baked Cranberry Turkey Sliders recipe.
Storing & Reheating
Store any leftovers in an airtight container in the fridge for up to three days. When you’re ready to enjoy it again, simply reheat it in the microwave or oven until it’s heated through and deliciously inviting once more.
Chef's Helpful Tips
- Always use fresh herbs when possible; they elevate the dish from bland to grand effortlessly.
- Be careful not to overcook the chicken; juicy is key!
- Lastly, let your casserole sit for a few minutes before serving—this helps meld all those delightful flavors together perfectly.
Sharing this recipe reminds me of that one time I made skinny chicken and rice casserole for a potluck. Everyone was so impressed, they didn’t believe it could be healthy! It turned into a lively debate about how something so tasty could actually be guilt-free.
FAQs:
What ingredients do I need for Skinny Chicken and Rice Casserole?
To make a delicious Skinny Chicken and Rice Casserole, you will need boneless, skinless chicken breasts, brown rice, low-sodium chicken broth, mixed vegetables (like peas and carrots), Greek yogurt, and seasonings such as garlic powder, onion powder, salt, and pepper. Lemon Garlic Butter Chicken This combination ensures a healthy dish that is both filling and flavorful. You can also add herbs like thyme or parsley for extra taste.
How long does it take to cook Skinny Chicken and Rice Casserole?
Cooking Skinny Chicken and Rice Casserole typically takes about 45 minutes to one hour. The first step involves sautéing the chicken for around 10 minutes until golden brown. After preparing the casserole with rice and broth, it simmers in the oven at 350°F (175°C) for approximately 30 to 40 minutes. Make sure the internal temperature of the chicken reaches 165°F (74°C) for safe consumption.
Can I prepare Skinny Chicken and Rice Casserole ahead of time?
Yes, you can prepare Skinny Chicken and Rice Casserole ahead of time! Assemble all the ingredients in your baking dish but avoid baking it right away. Cover it tightly with plastic wrap or aluminum foil and refrigerate for up to 24 hours. When you’re ready to bake, simply add a few extra minutes to the cooking time since it will go into the oven cold.
Is Skinny Chicken and Rice Casserole freezer-friendly?
Absolutely! Skinny Chicken and Rice Casserole freezes well. After baking, allow it to cool completely before portioning it into airtight containers or freezer bags. It can last up to three months in the freezer. When you’re ready to eat, thaw it overnight in the refrigerator before reheating in the oven or microwave until warm throughout.
Conclusion for Skinny Chicken and Rice Casserole:
In conclusion, Skinny Chicken and Rice Casserole is a nutritious and satisfying dish that combines lean chicken with wholesome brown rice and vibrant vegetables. This easy recipe allows for meal prep flexibility, making it perfect for busy weeknights or feeding a family. Chicken Fajita Quesadilla By incorporating Greek yogurt instead of heavy cream, this dish remains light yet creamy. Enjoy this comforting casserole knowing you’re indulging in a healthier option without sacrificing flavor!
Print
Skinny Chicken and Rice Casserole
- Total Time: 1 hour
- Yield: Serves 6
Description
Skinny Chicken and Rice Casserole is a comforting, guilt-free dish that combines tender chicken, fluffy long grain rice, and colorful mixed vegetables all enveloped in a creamy Greek yogurt sauce. Perfect for busy weeknights or family gatherings, this easy-to-make casserole is not only delicious but also nutritious, ensuring you can indulge without the added calories.
Ingredients
- 3–4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 cup long grain white rice
- 2 cups low-sodium chicken broth
- 2 cups mixed vegetables (peas, carrots, corn)
- 1 tsp garlic powder
- 1 cup Greek yogurt
- 2 tbsp Dijon mustard
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C) and grease a large casserole dish.
- Season the chicken breasts with salt, pepper, and garlic powder; place them in the dish.
- Evenly sprinkle uncooked rice over the chicken and layer mixed vegetables on top.
- In a bowl, whisk together chicken broth, Greek yogurt, Dijon mustard, salt, and pepper until smooth; pour over the casserole.
- Cover with foil and bake for 45 minutes; remove foil for the last 10 minutes until golden brown.
- Let cool slightly before serving.
Notes
– For added flavor, consider searing the chicken in a skillet before assembling the casserole.
– Feel free to swap chicken for turkey or tofu and add your choice of veggies like broccoli or bell peppers for variety.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 290
- Sugar: 3g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 2g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 3g
- Protein: 23g
- Cholesterol: 70mg
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