Low Cholesterol Chicken Rice Casserole
A flavorful low-cholesterol chicken rice casserole combining tender chicken, aromatic tomatoes, herbs, and vegetables for a satisfying and healthy meal suitable for family dinners.
Ingredients
Instructions
- Brown chicken strips, chopped onion, and minced garlic in oil until cooked through.
- Add canned tomatoes, tomato sauce, oregano, basil, and ground red pepper; bring to a boil.
- Stir in Minute rice, then cover and remove from heat.
- Let stand for 5 minutes before serving.
Tips & Substitutions
For added flavor, marinate the chicken in a mixture of herbs and lemon juice for a few hours before cooking. You can substitute the Minute rice with brown rice for a healthier option, but adjust the cooking time accordingly. If you prefer a creamier texture, consider stirring in a dollop of low-fat sour cream before serving. This dish is versatile and can be enhanced with vegetables like zucchini or spinach.
Serving Suggestions
Serve this casserole hot, garnished with fresh herbs for a pop of color. It pairs beautifully with a crisp side salad or steamed vegetables to balance the meal. For a heartier option, consider serving it alongside crusty whole-grain bread. This dish is a great addition to any family dinner or potluck, attracting fans of American recipes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water to prevent the rice from drying out, and microwave on medium heat until warmed through, about 2-3 minutes. Alternatively, you can reheat it in a saucepan over low heat, stirring occasionally.
Nutrition & Diet Analysis (per serving)
Each serving of Low Cholesterol Chicken Rice Casserole contains roughly 2153 calories, with 34g protein, 227g carbohydrates, and 132g fat. It is an excellent source of iron (162% of the Daily Value), dietary fiber (109% of the Daily Value), and calcium (80% of the Daily Value). Note that it is relatively high in sodium, at 2183mg per serving (95% 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 frozen chicken for this recipe?
Yes, you can use frozen chicken; just ensure it's fully thawed before cooking to ensure even cooking. If using frozen chicken, it may take a little longer to brown initially. Always check the internal temperature to confirm it reaches 165°F for safety.
What can I substitute for tomato sauce?
If you don't have tomato sauce, you can blend canned tomatoes with a bit of water or broth until smooth. Alternatively, you could use a homemade sauce made from fresh tomatoes, garlic, and herbs for a fresher taste. This will give your casserole a delicious homemade quality.
Can I make this casserole ahead of time?
Absolutely! You can prepare the casserole up to the point of baking, cover it tightly, and refrigerate it for up to 24 hours. When you're ready to bake, just add a few extra minutes to the cooking time to ensure it's heated through. This makes it a convenient option for busy weeknights.
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).