- fa6oom .
- Dec 15, 2024
- 3 min read
Looking for a dish that’s easy to make, full of flavor, and packed with nutrients? This Rice and Chicken Casserole is one of my absolute favorites. It’s light yet satisfying, combining tender chicken, fragrant herbs, and perfectly cooked rice in a dish that’s perfect for meal prep or a quick, wholesome dinner.
At just 460 calories per serving, this casserole is balanced, healthy, and incredibly delicious. The best part? It’s super simple to put together!
Ingredients:
For the Chicken:
• 120g chicken breast, marinated with:
• 1/8 tsp onion powder
• 1/8 tsp garlic powder
• Salt and pepper to taste
• A brush of olive oil
For the Mushroom Mixture:
• A brush of olive oil
• 1/2 small onion, chopped (20g)
• 3 mushrooms, sliced (75g)
• 1 garlic clove, minced
• 1/8 tsp garlic powder
• 1/8 tsp onion powder
• 1/8 tsp oregano
• Salt and pepper to taste
• A few mint, basil, and rosemary leaves, chopped
• 3/8 cup chicken broth
Remaining Ingredients:
• 1/4 cup basmati rice (soaked for 20 minutes)
• 1/4 cup fat-free mozzarella cheese
Instructions:
Before You Start
• Preheat your oven to 375°F (190°C).
• Soak the basmati rice in water for about 20 minutes while preparing the other ingredients.
• Prepare the vegetables: Chop the onion, slice the mushrooms, and mince the garlic so they’re ready to use.
Step 1: Sear the Chicken
1. Heat a pan over medium-high heat and brush it with olive oil.
2. Place the marinated chicken breast in the pan and sear it for about 2 minutes on each side, until lightly golden.
3. Remove the chicken from the pan and set aside.
Step 2: Cook the Mushroom Mixture
1. In the same pan, brush with a little more olive oil if needed and heat over medium heat.
2. Add the prepared onion to the pan and sauté until soft and fragrant.
3. Add the sliced mushrooms and minced garlic, cooking until tender and golden.
4. Stir in garlic powder, onion powder, oregano, salt, and pepper.
5. Add the chopped mint, basil, and rosemary for a fresh, herby flavor.
6. Pour in the low-fat cream, stirring gently to combine.
7. Add the chicken broth and stir well. Do not let the mixture simmer or reduce—set it aside to be poured over the rice later.
Step 3: Assemble and Bake the Casserole
1. Drain the soaked rice and spread it evenly in an oven-safe pan.
2. Pour the mushroom mixture evenly over the rice.
3. Place the seared chicken breast on top of the mushroom and rice layer.
4. Sprinkle the fat-free mozzarella cheese on top.
5. Cover the pan with foil and bake in the preheated oven for 30–35 minutes, or until the rice is fully cooked.
Nutrition Information
• Calories: 460
• Protein: 42.6g
• Carbs: 47.9g
• Fat: 10.7g
Tips for Success
• Soaking the rice helps it cook evenly in the oven, so don’t skip this step!
• For a crispy topping, remove the foil in the last 5 minutes to let the cheese brown slightly.
• Use fresh herbs for the best flavor—dry herbs work in a pinch, but adjust the quantities slightly.
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This Rice and Chicken Casserole is one of my go-to recipes when I need something simple, nutritious, and delicious. If you try it, I’d love to see how it turned out! Tag me on Instagram @coach.fa6oom and share your creations.
Watch the recipe video on my Instagram here.