Continental Rice Casserole

This creamy and cheesy chicken rice casserole is loaded with veggies and a bit of crunch. A healthier version of a classic, it packs nutrients as well as flavor.

This sponsored recipe is brought by Uncle Ben’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.


Recipe by Madeline Basler MS, RDN, CDN

Ingredients

  • 2 ounces pancetta, chopped
  • ¼ cup chopped red onion
  • ¼ cup chopped carrot
  • ¼ cup chopped red bell pepper
  • ¼ cup chopped almonds
  • 1 cup Uncle Bens Original Converted Rice
  • 3 cups low-sodium chicken broth
  • ½ cup white cooking wine
  • 20 ounces chicken breast (4 cutlets)
  • 1 cup frozen peas
  • 1 cup frozen cauliflower, steamed and drained
  • 1 ½ cups frozen broccoli florets, steamed and drained
  • ½ teaspoon black pepper
  • ½ teaspoon celery seed
  • 1 cup low fat cheddar cheese

Directions
Heat a 4-quart saucepan on medium high and saute pancetta until light brown, approximately 3-4 minutes. Add onion, carrot, red pepper and almonds to the pancetta and cook an additional 3 minutes, until brown. Add the rice and cook another 3 minutes or until rice is golden. Add 2 cups of the broth and wine. Bring to a boil, cover and simmer for 15 minutes, adding remaining broth only as needed. While rice is cooking, place cutlets in a medium size saucepan and cover with water. Bring to a simmer and poach chicken until cooked through. Drain, cool and cut into cubes. When rice is cooked, stir in chicken, peas, steamed cauliflower and broccoli, black pepper, celery seed and cheese. Pour into a 9×12-inch baking pan. Cover with foil, and bake 10 minutes in a 350°F oven. Remove foil and cook an additional 5 minutes. Garnish with celery tops. Serves 4-6.

Nutrition Information

Serving Size: About 1 cup.

CALORIES 338; TOTAL FAT 8g; SAT. FAT 2g; CHOL. 61mg; SODIUM 311mg; CARB. 32g; FIBER: 3g; SUGARS 3g; PROTEIN 31g; POTASSIUM 606mg

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Madeline Basler
Madeline Basler, MS, RDN, CDN, is a clinical registered dietitian nutritionist, writer and owner of Real You Nutrition, a nutrition counseling, recipe development and consulting practice, in Long Island, NY. Madeline has won awards for her writing, and a culinary scholarship. She is an avid cook, and fitness enthusiast, loves to travel and entertain. Read her blog and connect with her on Facebook, Twitter, Instagram and LinkedIn.


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