Description
Skinny Chicken and Rice Casserole is a wholesome and comforting dish that combines tender chicken breasts, fluffy long-grain rice, and a creamy sauce, all baked to perfection. This guilt-free recipe is perfect for family dinners or casual gatherings, offering rich flavors while keeping calories in check. With just a handful of ingredients, you can whip up a delightful meal that everyone will enjoy.
Ingredients
Scale
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 cups long-grain rice
- 4 cloves fresh garlic, minced
- 2 cups low-sodium chicken broth
- 1 cup sour cream
- 2 tbsp Dijon mustard
- 1 tsp onion powder
- Salt and pepper to taste
Instructions
- Preheat your oven to 350°F (175°C) and spray a baking dish with nonstick cooking spray.
- Season the chicken breasts with salt, pepper, and garlic powder.
- In a saucepan, cook the rice in the chicken broth according to package instructions.
- In a bowl, whisk together the sour cream, Dijon mustard, and onion powder until smooth.
- Layer half of the cooked rice in the baking dish, add seasoned chicken on top, and pour the sauce over everything.
- Cover with foil and bake for 30 minutes; remove foil and bake for an additional 15 minutes until bubbly and golden.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1/6 of casserole (approximately 275g)
- Calories: 320
- Sugar: 3g
- Sodium: 540mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 85mg