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Chicken Rice Casserole with Mozzarella

Ingredients

Two teaspoons olive oil.
Half cup chopped onion.
One clove minced garlic.
One and a half medium red bell peppers, diced.
One cup frozen corn, thawed.
One cup low-salt chicken broth.
One and a half teaspoons dried thyme.
One quarter of a teaspoon freshly ground black pepper.
Two cups cooked brown or white rice.
One quarter of a cup plus 2 tablespoons non-fat sour cream.
Two tablespoons Dijon mustard.
Eight ounces skinless, diced cooked chicken or smoked turkey.
Three ounces part skim milk mozzarella cheese, shredded.
One quarter of a cup chopped parsley.

Instructions

Preheat the oven to 425 degrees Fahrenheit. Spray a 1-1/2 quart casserole with nonstick cooking spray. In a large nonstick skillet over medium-high heat, warm the oil until hot but not until smoking. Add the onion and garlic and cook, stirring, until the onion begins to brown, for 3 to 5 minutes.

Add the bell peppers, corn one quarter of a cup of the broth, the thyme and black pepper, and continue cooking until the bell pepper begins to soften, for 3 to 5 minutes.
Stir in the remaining three quarters of a cup of broth, the rice, sour cream, and mustard. Add the chicken, remove from the heat, and stir until the ingredients are well combined. Stir in one-third of the mozzarella and then the parsley.

Blend the mixture to the prepared casserole. Spread the mixture evenly. Sprinkle with the remaining mozzarella and bake for twenty to twenty five minutes, or until the casserole is heated through and the cheese has melted.

Microwave Shortcuts:

In a two quart microwave safe casserole, mix the oil, onion, garlic and bell peppers. Cover and cook at high for four minutes, or until the peppers and onion begin to soften. Stir in the corn, half a cup of the broth, the thyme, black pepper, rice, sour cream, mustard, and chicken. Stir in one-third of the mozzarella and the parsley. Re-cover and cook at high for seven minutes, stirring once. Sprinkle with the remaining cheese and cook at high for three minutes, or until the cheese is melted and the casserole is heated through.

Yields: 4 servings

Serving Suggestion: Slice tomatoes and sprinkle them freely with fresh basil. For dessert, serve crisp almond biscotti with freshly brewed coffee.
Each serving provides: 1/2 fat, 3 proteins, 1/2 vegetable (adjusted to new program), 1-1/2 breads, 20 optional calories.

Nutrition Information:

Values are approximate per serving: 378 calories, 28 g protein, 12 g fat, 39 g carbohydrate, 63 mg cholesterol, 557 mg sodium.

Credits – Recipe from: Ralph’s Market

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John Rifkind is a contributing editor at FitnessHealthArticles.com. This article may be reproduced provided that its complete content, links and author byline are kept intact and unchanged. No additional links permitted. Hyperlinks and/or URLs must remain both human clickable and search engine spiderable.