Low-Fat Spanish Chicken and Rice Casserole 🍗🍚
If you’re looking for a flavorful, comforting meal that won’t weigh you down, this Low-Fat Spanish Chicken and Rice Casserole is a winner! Packed with tender chicken, aromatic spices, and wholesome rice, it’s a delightful dish that’s perfect for busy weeknights or cozy family dinners.
Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
Servings: 6
Ingredients:
| Quantity | Ingredient |
|---|---|
| 1 1/4 | Arborio rice |
| 1 | Onion |
| 1 | Extra virgin olive oil |
| 1 1/4 | Stewed tomatoes |
| 1 | Paprika |
| 1/2 | Dried oregano |
| 1/4 | Fresh ground pepper |
| 1 | Boneless, skinless chicken breasts |
| 2 | Roasted peppers |
| 1 | Bay leaf |
| 1/2 | Frozen green peas |
Instructions:
-
Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).
-
Prepare the Casserole: In a 2-quart casserole dish, combine the Arborio rice, finely diced onion, and extra virgin olive oil. Mix them together until the rice is evenly coated with the oil and the onion is well distributed throughout.
-
Add Flavor: To the casserole dish, add the stewed tomatoes, paprika, dried oregano, and fresh ground pepper. These aromatic spices will infuse the dish with rich, savory flavors.
-
Introduce the Chicken: Cut the boneless, skinless chicken breasts into bite-sized pieces. Add them to the casserole dish, gently mixing everything together. The chicken will cook to tender perfection alongside the rice, absorbing all the delicious flavors.
-
Bake the Casserole: Cover the casserole dish with a lid or aluminum foil, and place it in the preheated oven. Let it bake for about 30 minutes, allowing the rice to absorb the flavors and the chicken to cook through.
-
Add Peas: After 30 minutes, remove the casserole from the oven and stir in the frozen green peas. This adds a burst of freshness and vibrant color to the dish. If the mixture seems dry, add an additional 1/4 cup of broth to keep the rice from sticking.
-
Final Bake: Return the casserole to the oven, uncovered, and bake for an additional 15 to 20 minutes, or until the chicken is cooked through and the rice is tender. This final step allows the flavors to meld together beautifully.
-
Remove Bay Leaf and Serve: Before serving, don’t forget to remove the bay leaf from the casserole. It has done its job of imparting its subtle, earthy flavor to the dish. Now, your Low-Fat Spanish Chicken and Rice Casserole is ready to be enjoyed!
Nutritional Information (per serving):
- Calories: 253.2
- Fat: 3.3g
- Saturated Fat: 0.6g
- Cholesterol: 22.8mg
- Sodium: 656.2mg
- Carbohydrates: 42g
- Fiber: 3.2g
- Sugar: 4.5g
- Protein: 13.5g
Recipe Notes:
-
Rice Choice: Arborio rice works wonderfully in this recipe, providing a creamy texture to the dish. However, you can also use short-grain rice for a slightly different texture.
-
Flavor Variation: Feel free to customize this casserole to your liking! You can add additional vegetables such as diced carrots, bell peppers, or zucchini for extra nutrition and flavor.
-
Make it Ahead: This casserole is a great make-ahead meal. Simply prepare it up to the point of baking, cover, and refrigerate until you’re ready to bake and serve. Perfect for busy days!
-
Serve with: For a complete meal, consider serving this Low-Fat Spanish Chicken and Rice Casserole with a side of fresh salad, crusty bread, or steamed vegetables.
This recipe for Low-Fat Spanish Chicken and Rice Casserole is a delicious and nutritious option for any day of the week. Packed with wholesome ingredients and bold flavors, it’s sure to become a family favorite! So, gather your ingredients, preheat your oven, and get ready to enjoy a comforting and satisfying meal 🥘👩🍳.
