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Chicken and Brown Rice Casserole

Substitute brown rice for white rice in this healthier version of chicken casserole and add 5 times more fiber to your dish.

 
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Yield: 4 servings

  • 1 cup brown rice
  • 4 roasted red peppers (rinsed and pureed)
  • 1 16 ounce bag frozen broccoli
  • 1 cup red wine
  • 1 can low sodium reduce-fat cream of chicken soup
  • 4 small 4 ounce skinless boneless chicken breasts
  • Freshly ground black pepper
  • ¼ cup part-skim grated mozzarella cheese
  • 2 Tbsp parmesan cheese
  • In a mixing bowl, mix brown rice, pureed peppers, broccoli, red wine and soup. Pour into a 3-qt. shallow baking dish. Pepper chicken breast and press into mixture. Sprinkle top of entire dish with cheeses. Bake at 400°F for 30 min. or until done.

    Nutrition Facts (per serving): Calories: 353, Fat: 6 grams, Saturated fat: 3 grams, Cholesterol: 15 mg, Sodium: 451 mg, Carbohydrate: 57 grams, Fiber: 8 grams, Protein: 14 grams

      Last Reviewed: October 2008
     
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