Need a quick dinner idea? Why not visit our deli-department for a rotisserie chicken, and make a quick, easy and healthy meal today. Chicken is low in saturated fat (be sure remove the skin) and calories; especially the white-meat portion of the chicken.
If you are on a sodium-restricted diet, read the food label to determine your portion size, which will keep you within your sodium recommendation for one meal. Try this Broccoli and Rice Casserole to provide your family with a healthy, delicious meal tonight!
Broccoli and Rice Casserole
- 2.5 cups 1% low-fat milk
- 2 cups water
- 2 (3 1/2-ounce) bag boil-in-bag long-grain rice
- 6 cups small broccoli florets
- Cooking spray
- 2/3 cup chopped onion
- 2/3 cup chopped celery
- 2/3 cup chopped green bell pepper
- ½ cup (4 ounces) 1/3-less-fat cream cheese
- 4 ounces light processed cheese, cubed
- 4 cups shredded, chopped, boneless rotisserie chicken
- ¼ teaspoon salt
- ½ teaspoon freshly ground black pepper
- ½ cup (1 ounce) grated Parmesan cheese
Preheat oven to 375˚.
Combine milk and water in a 3 quart saucepan; bring to a boil. Add both bags of rice; cook 10 minutes. Remove rice; keep warm. Return milk mixture to a simmer. Add broccoli; cook 5 minutes. Drain, discard milk mixture.
Heat a 4-quart saucepan over medium-high heat. Coat pan with cooking spray. Add onion, celery, and bell pepper; sauté 5 minutes. Add cream cheese and processed cheese, stirring until cheese melts. Remove from heat; stir in rice, broccoli, chicken, salt and black pepper. Spoon mixture into an 11×13 casserole dish (coat with cooking spray first). Sprinkle Parmesan cheese over mixture. Bake for 10 minutes or until cheese melts.
Makes 8 servings. Each serving equals 327 calories, 9.5 g fat, 29 g protein, 31 g protein.