Low Calorie Company Casserole
A creamy, flavorful low-calorie casserole combining chicken, rice, vegetables, and herbs, perfect for a comforting yet light family meal or health-conscious dinner.
Ingredients
- 3 cups cooked long grain wild rice ⓘ
- 2 tablespoons diet margarine ⓘ
- 3 tablespoons plus 1 teaspoon cornstarch
- 1 1/2 cups evaporated skim milk ⓘ
- 12 ounces chicken broth ⓘ
- 18 ounces cooked and cubed chicken ⓘ
- 1 tablespoon parsley flakes ⓘ
- 1/4 cup chopped green pepper ⓘ
- 1/4 cup chopped onion ⓘ
- 1 teaspoon salt ⓘ
- dash of pepper ⓘ
Instructions
- In a pan, mix cornstarch, salt, and pepper.
- Stir in evaporated skim milk and chicken broth until smooth.
- Add diet margarine and chopped onion, stirring constantly. Bring to a boil over medium heat.
- Boil for 1 minute or until thickened.
- Stir in cooked, cubed chicken, chopped green pepper, parsley flakes, and cooked rice.
- Place the mixture into a 2-quart casserole dish sprayed with Pam.
- Bake uncovered at 375°F for 30 minutes.
Tips & Substitutions
For added flavor, consider substituting the chicken broth with homemade stock or adding a splash of white wine. If you prefer a creamier texture, swap in low-fat cream cheese instead of diet margarine. Fresh herbs can enhance the dish; try adding thyme or rosemary for an aromatic twist. This casserole is versatile, so feel free to add your favorite vegetables or even some cheese for richness.
Serving Suggestions
Serve this casserole alongside a simple mixed green salad or steamed vegetables for a complete meal. It also pairs wonderfully with crusty bread or garlic knots. For a heartier option, consider serving it with roasted potatoes or a side of your favorite pasta. This dish is great for gatherings, making it a perfect choice when you're entertaining guests.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply place the casserole in the oven at 350°F until warmed through, about 20-25 minutes. Alternatively, you can use the microwave, heating it in short intervals and stirring in between to ensure even warming.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Company Casserole contains roughly 1423 calories, with 8g protein, 110g carbohydrates, and 107g fat. It is an excellent source of vitamin C (169% of the Daily Value) and dietary fiber (26% of the Daily Value), and a good source of protein and iron. Note that it is relatively high in sodium, at 1896mg per serving (82% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of wild rice?
Yes, you can substitute brown rice for wild rice, but keep in mind that the cooking time may vary. Brown rice typically takes longer to cook, so ensure it's fully cooked before mixing it into the casserole. The flavor will be slightly different, but it will still be delicious and nutritious.
Can I make this casserole ahead of time?
Absolutely! You can prepare the casserole up to the baking step, cover it tightly, and refrigerate it for up to 24 hours. When you're ready to bake, simply remove it from the fridge and let it sit at room temperature for about 30 minutes before placing it in the oven. This makes it a convenient option for meal prep or special occasions.
Is this casserole suitable for freezing?
Yes, this casserole freezes well! To freeze, allow it to cool completely, then cover it tightly with aluminum foil or plastic wrap. It can be stored in the freezer for up to three months. To reheat, thaw it overnight in the refrigerator and bake as directed, adjusting the time as needed.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).