Healthy Recipe: Chicken Casserole with Brown Rice & Mushrooms

healthy chicken casserole recipe

Chicken Casserole with Brown Rice & Mushrooms

Recipe by Becky Duffett | Photo by Erin Kunkel

Kick the canned foods. This chicken casserole is just as comforting as your family’s favorite oven-baked meal, but freshened up with real ingredients. Top it off with Parmesan, parsley, and sour cream or bring a salty crunch into the mix with bacon crumbles.

INGREDIENTS

1 cup (7 oz/220 g) brown rice
4 small chicken thighs, bone in, skin on (about 1½ lb/750 g)
Salt and freshly ground pepper
1 tablespoon extra-virgin olive oil
8 oz (250 g) mushrooms, quartered or sliced
½ yellow onion, sliced
1 clove garlic, minced
1 tablespoon chopped fresh thyme leaves
½ cup (4 fl oz/125 ml) sherry or dry white wine
1½ cups (12 fl oz/375 ml) chicken stock, reduced sodium
½ cup (2 oz/60 g) grated Parmesan cheese
¼ cup (⅓ oz/10 g) chopped fresh parsley leaves
Low-fat Greek yogurt or sour cream for serving

INSTRUCTIONS

Preheat the oven to 350°F (180°C). Butter an 8-inch (20-cm) square baking pan. Pour the rice in the bottom of the pan, and tilt to spread in an even layer.

Season the chicken thighs with salt and pepper. In a large sauté pan over medium-high heat, warm 1 tablespoon of the olive oil. Add the chicken thighs and sear until brown, about 3 minutes per side. (The chicken will not be cooked through.) Arrange on top of the rice in the baking dish.

Pour off all but 1 tablespoon fat and return the pan to the heat. Add the mushrooms and sauté until they release their liquid, 5 minutes. Add the onion and sauté until tender, 5 minutes. Stir in the garlic and thyme until fragrant, 1 minute. Season with salt and pepper. Pour in the sherry, stirring to scrape up any browned bits on the bottom of the pan. Transfer to the baking dish.

Pour the chicken stock over all of the ingredients in the baking dish. Cover the pan tightly with foil. Bake until the rice is nearly tender, about 45 minutes. Remove the foil and continue to bake until golden, 30 minutes longer.

Heap the casserole into bowls, sprinkle with the Parmesan and parsley, add a dollop of yogurt or sour cream, if you like, and serve warm.

Makes 4 servings

Nutrition Facts (per serving)

Calories 508
Protein 33 g
Total fat 22 g
Saturated fat 6 g
Carbs 43 g
Fiber 4 g
Total sugars 3 g
Added sugars 0 g
Sodium 276 mg

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