American comfort food at its finest, this healthy
and delicious Cheesy Chicken and Rice Bake is always a family favorite.
It’s a wonderful Weight Watchers casserole recipe that is easy to
prepare and very satisfying at 7 Points + per serving.
Ingredients
- 1 cup brown rice, uncooked
- 1 lb cooked skinless boneless chicken breasts, diced
- 2 cups fat free chicken broth
- 1-2 cubes chicken bouillon
- 16 oz frozen broccoli
- 8 oz frozen mixed vegetables
- 1 cup reduced fat cheddar cheese, shredded
- 1 ½ cups fat free sour cream
- 1 cup fat free milk
- 2 tbsp whole wheat flour
- 1 tbsp light butter (I used Brummel & Brown)
- 2 tsp onion powder
- 1 tsp paprika
- Salt and pepper to taste
Instructions
- Preheat oven to 400 degrees. Spray a large 9” x 13” baking dish with non-fat cooking spray or an olive oil mister.
- Prepare rice according to package directions, but using the chicken
broth instead of water, and adding in the bouillon with the broth.
- Bring a large pot of water to a boil on the stove. Blanche broccoli
and mixed vegetables for just about 3 minutes. Drain and spread evenly
into baking dish. Top with the cooked chicken. Sprinkle with salt,
pepper, onion powder and paprika.
- Top with ½ cup of the shredded cheese. Then top with the rice.
- In a small saucepan, melt butter over medium high heat. Whisk in the
flour and stir until well combined. Add in milk, salt and pepper, and
continue to whisk constantly, until mixture bubbles and thickens. Remove
from heat and fold in the sour cream. Pour over rice, and then sprinkle
evenly with remaining cheese.
- Place in oven and bake for about for about 20 minutes, or until cheese is melted and bubbly.
- Let cool about 10 minutes before serving.
Preparation time:
15 minute(s)
Cooking time:
30 minute(s)
Diet tags: Reduced fat, High protein
Number of servings (yield): 8
Culinary tradition: USA (Traditional)
Calories: 278
Fat: 4.5
Protein: 23
Entire recipe makes 8 servings
Serving size is about 1 ¼ cups
Each serving = 7 Points +
PER SERVING: 278 calories; 4.5g fat; 35g carbohydrates; 23g protein; 6g fiber