Lowfat Chicken And Rice Primavera
A flavorful, low-fat chicken and rice casserole packed with vegetables and cheesy goodness, perfect for wholesome family dinners that satisfy without excess calories.
Ingredients
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- Pour the uncooked instant rice into the bottom of a 9x13 inch baking pan.
- Layer the chopped cooked chicken breasts over the rice.
- Drain the diced tomatoes and mixed vegetables, then add them to the pan.
- Combine the reserved liquid from the tomatoes and vegetables with enough chicken broth to make 2½ cups of liquid.
- Add this liquid to the reduced fat cream of mushroom soup and heat until well combined.
- Pour the soup mixture over the vegetables and chicken in the pan.
- Sprinkle the reduced fat shredded Cheddar cheese evenly over the top of the casserole.
- Bake for about 35 minutes until heated through and bubbly.
- Serve hot, yielding 10 generous servings.
Tips & Substitutions
For a quicker prep, use rotisserie chicken instead of cooking your own. If you're looking for more flavor, consider adding Italian herbs or garlic powder to the rice. You can substitute quinoa or whole grain rice for a healthier alternative. For a vegetarian version, replace the chicken with chickpeas and use vegetable broth instead of chicken broth.
Serving Suggestions
This casserole pairs beautifully with a fresh green salad or steamed broccoli for a complete meal. You can also serve it with crusty bread to soak up the delicious sauce. For a more substantial meal, consider serving alongside a fruit salad or roasted vegetables. It's perfect for potlucks or family gatherings.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a microwave-safe dish and heat in 1-minute intervals until warmed through. You can also reheat in the oven at 350°F for about 20 minutes, covering with foil to keep it from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Lowfat Chicken And Rice Primavera contains roughly 340 calories, with 26g protein, 8g carbohydrates, and 22g fat. It is an excellent source of protein (51% of the Daily Value) and calcium (25% of the Daily Value), and a good source of vitamin A. At about 340 calories per serving, it is a lighter, protein-rich choice.
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 instant rice?
Yes, you can use brown rice, but keep in mind that it requires a longer cooking time. Adjust the liquid accordingly and pre-cook the brown rice slightly before assembling the dish to ensure everything cooks evenly.
Can I make this dish ahead of time?
Absolutely! You can assemble the casserole a day in advance, cover it, and store it in the refrigerator. Just remember to add a few extra minutes to the baking time if baking directly from the fridge.
What can I use instead of cream of mushroom soup?
If you prefer a lighter alternative, you can use a homemade white sauce or a can of cream of chicken soup. For a dairy-free option, try a blended silken tofu with vegetable broth and seasonings to achieve a similar creamy texture.
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).