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Chicken and Rice Casserole Recipe

Chicken and Rice Casserole Recipe

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Ingredients:

Serving

1 tbsp vegetable oil
1 medium onion, chopped
2 cloves garlic, minced
1 sweet red pepper, chopped
1 medium zucchini, chopped
1 lb chicken breast, trimmed and cut into 3 inch pieces
2 medium tomatoes, chopped
1 cup brown rice
3 cups unsalted chicken stock
1/2 tsp salt
1/2 tsp fresh ground pepper
3 tbsp parsley, chopped

Directions:

Coat the bottom of a large, heavy bottom saucepan with the vegetable oil.
Add the onion, garlic, red pepper and zucchini to the pan.
Cook over low heat, stirring occasionally, until the vegetables are very soft, about 5 minutes.
Add the chicken and turn the heat up to medium high.
Stir until the chicken is cooked lightly on all sides.
Add the tomatoes, rice, chicken broth and salt.
Bring the broth to a boil and then adjust the heat to maintain a slow simmer.
Let the casserole simmer until the rice is tender, about 45 minutes.
Stir in the pepper and the parsley and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	381.01 Kcal (1595 kJ)
Calories from fat	147.46 Kcal
		% Daily Value*
Total Fat	16.38g	25%
Cholesterol	34.59mg	12%
Sodium	777.53mg	32%
Potassium	555.17mg	12%
Total Carbs	41.25g	14%
Sugars	5.45g	22%
Dietary Fiber	3.39g	14%
Protein	17.76g	36%
Vitamin C	36.6mg	61%
Iron	1.5mg	8%
Calcium	36.3mg	4%

Amount Per 100 g
Calories	123.4 Kcal (517 kJ)
Calories from fat	47.76 Kcal
		% Daily Value*
Total Fat	5.31g	25%
Cholesterol	11.2mg	12%
Sodium	251.81mg	32%
Potassium	179.8mg	12%
Total Carbs	13.36g	14%
Sugars	1.77g	22%
Dietary Fiber	1.1g	14%
Protein	5.75g	36%
Vitamin C	11.9mg	61%
Iron	0.5mg	8%
Calcium	11.8mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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