Chicken-Rice Casserole with Mozzarella

* Exported from MasterCook *

Chicken-Rice Casserole with Mozzarella

Recipe By : Weight Watchers Smart Choice Recipe Collection
Serving Size : 4 Preparation Time :0:45
Categories : Casseroles Chicken
Rice & Grains

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
1/2 cup chopped onion
1 clove garlic -- minced
1 1/2 medium red bell peppers -- diced
1 cup frozen corn -- thawed
1 cup low-salt chicken broth
1 1/2 teaspoons dried thyme
1/4 teaspoon freshly ground black pepper
2 cups cooked brown or white rice
1/4 cup nonfat sour cream -- plus 2 tablespoons
2 tablespoons Dijon mustard
8 ounces skinless cooked chicken -- diced
--or smoked turkey
3 ounces mozzarella cheese, part skim milk -- shredded
1/4 cup chopped parsley

1. Preheat the oven to 425 oF. Spray a 1 1/2 quart casserole with nonstick
cooking spray.
2. In a large nonstick skillet over medium-high heat, warm the oil until
hot but not smoking. Add the onion and garlic and cook, stirring, until
the onion begins to brown, 3-5 minutes.
3. Add the bell peppers, corn 1/4 cup of the broth, the thyme and black
pepper, and continue cooking until the bell pepper begins to soften, 3-5
minutes.
4. Stir in the remaining 3/4 cup broth, the rice, sour cream, and mustard.
Add the chicken, remove from the heat, and stir until well combined. Stir
in one-third of the mozzarella and the parsley.
5. Transfer the mixture to the prepared casserole. Spread the mixture
evenly. Sprinkle with the remaining mozzarella and bake for 20 to 25
minutes, or until the casserole is heated through and the cheese has melted.

Microwave Shortcuts: In a 2-quart microwave safe casserole, combine the
oil, onion, garlic and bell peppers. Cover and cook at high for 4 minutes,
or until the peppers and onion begin to soften. Stir in the corn, 1/2 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 7 minutes, stirring once. Sprinkle with the remaining
cheese and cook at high for 3 minutes, or until the cheese is melted and
the casserole is heated through.

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.

Serving Suggestion: Slice tomatoes and sprinkle them liberally with fresh
basil. For dessert, serve crisp almond biscotti with freshly brewed coffee.

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NOTES : When I made this, I used smoked turkey, two whole red bell peppers
and regular yellow mustard. The casserole was an ugly yellow-brown color,
very unappetizing, but fairly tasty. Next time, I'll use Dijon.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 2801 0 0 2805 0 0 0