Creamy Curried Chicken-and-Rice Casserole |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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The casserole comes back. What do June Cleaver and the American Institute for Cancer Research have in common? They both love casseroles! Yep, health advocates are lobbying for the return of this dish as an easy way to pack disease-fighting veggies into a comfort food. The key is to modernize. (Sorry, Mom, no breadcrumb topping.) Our post-Cleaver, 21st-century version is warm, satisfying and more nutritious than June's. Ingredients:
1 cup rice (try brown for an added fiber boost) |
2 tsp canola (or corn) oil |
1 cup chopped onion |
2 tsp curry powder |
3/4 tsp salt |
1/4 cup all-purpose flour |
2 cups skim milk |
2 cups thawed frozen peas |
4 carrots, peeled and chopped in 1/4-inch pieces |
1 red bell pepper, cored, seeded and chopped in 1/4-inch pieces |
1 tbsp fresh lemon juice |
2 cups chopped cooked chicken breast (or a 10-oz package cooked chicken breast) |
1/2 cup cilantro, chopped |
vegetable-oil cooking spray |
Directions:
1. Cook rice as directed on package. Preheat oven to 400°F. Over medium-high heat, sauté onion, curry, and salt in oil for 3 minutes. Stir in flour. Whisk in milk 1/4 cup at a time. Bring liquid to a boil and immediately reduce the heat and continue cooking, whisking frequently for another 6 minutes or until the sauce thickens. Combine sauce, cooked rice, peas, carrots, red pepper, lemon juice, chicken, and cilantro. Coat an 8 x 8 baking dish with cooking spray; transfer mixture to baking dish. Cover with foil and bake 20 minutes. Remove foil and bake 10 minutes longer.
2. Nutritional analysis per serving: 333 calories, 4 g fat (1 g saturated fat), 49 g carbohydrates, 24 g protein, 7 g fiber Nutritional analysis provided by Self
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