Low-Fat Chicken And Rice Bake
A comforting low-fat chicken and rice bake with creamy mushroom flavor, tender chicken, and savory seasonings, perfect for a wholesome family dinner or meal prep.
Ingredients
Instructions
- In a bowl, stir together the cream of mushroom soup, skim milk, onion soup mix, chopped mushrooms, and rice.
- Reserve 1/2 cup of the soup mixture and set aside.
- Stir the uncooked rice into the remaining soup mixture.
- Pour the rice mixture into a 13 x 9 x 2-inch baking dish sprayed with vegetable oil cooking spray.
- Arrange the chicken breasts on top of the rice mixture.
- Pour the reserved soup mixture over the chicken.
- Sprinkle with paprika.
- Cover tightly with foil.
- Bake at 375°F (190°C) until the rice is tender, approximately 1 hour.
Tips & Substitutions
For added flavor, consider using homemade onion soup mix or fresh herbs like thyme or rosemary. If you prefer a different protein, turkey breasts or tofu can be good substitutes for chicken. You can also swap the rice for quinoa or brown rice for a healthier option. Just be mindful of cooking times as these variations may require adjustments.
Serving Suggestions
Serve this dish alongside a fresh salad or steamed vegetables for a balanced meal. A light vinaigrette pairs well with the creamy texture of the bake. For a heartier option, consider serving it with garlic bread. This dish also pairs beautifully with Quick Vichyssoise for a comforting meal.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in the microwave or oven until heated through. If reheating in the oven, cover with foil to prevent drying out. You can also add a splash of broth or water to keep it moist while reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Chicken And Rice Bake contains roughly 711 calories, with 37g protein, 115g carbohydrates, and 19g fat. It is an excellent source of vitamin A (167% of the Daily Value), iron (91% of the Daily Value), and dietary fiber (81% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 1264mg per serving (55% 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 white rice?
Yes, you can use brown rice, but it may require a longer cooking time. Make sure to adjust the baking time accordingly, or partially cook the brown rice before adding it to the dish to ensure everything is cooked properly.
Is it possible to make this dish vegetarian?
Absolutely! You can substitute the chicken with additional vegetables or a meat alternative like tofu. Just be sure to adjust the cooking time and ensure that the rice and vegetables are fully cooked before serving.
How can I make this dish spicier?
To add some heat, consider incorporating diced jalapeños or a dash of cayenne pepper into the soup mixture. You can also serve it with a side of hot sauce for those who enjoy extra spice. Adjusting the paprika to a smoked variety can also enhance the flavor profile.
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).