Italian Chicken and Rice Casserole (Easy One-Pot Oven Bake)
Yes, you can bake rice in the oven with chicken, pasta sauce, Italian seasoning and lots of cheese! And it's still healthy and low-calorie. Recipe from Tom Venuto's Burn the Fat Blog (www.BurnTheFatBlog.com)
Servings: 6
Calories: 388kcal
Equipment
- 1 Casserole dish (French Oven) (or Dutch oven)
Ingredients
- 680 g boneless skinless chicken breast (24 oz)
- 500 g pasta sauce (2 cups)
- 411 g diced tomato, canned (14.5oz)
- 1 green bell pepper, large
- 227 g fresh mushrooms (8 oz)
- 1 Tbsp Italian seasoning
- 1 tsp garlic powder (or to taste)
- 1 tsp onion powder (or to taste)
- 0.5 tsp salt (or to taste)
- 0.5 tsp black pepper (or to taste)
- 1 cup low fat mozzarella cheese, shredded (112g)
- 1/4 cup parmesan cheese
- Fresh parsley or basil for garnish (optional)
Instructions
- Heat oven to 400.
- Dice green pepper. Chop chicken into small bite sized pieces. Season with salt and pepper.
- Coat a 9 X 13 baking dish or a casserole dish with cooking spray (or olive oil)
- Add the pasta sauce, tomatoes, pepper, mushrooms and uncooked (dry) rice.
- Add the chicken to the mixture, add seasonings and stir to combine thoroughly.
- Cover dish with lid or foil.
- Bake for 45 minutes. Remove cover, stir the mixture and check the rice for doneness. If rice is still too firm, cover and cook another 5 to 10 minutes.
- Sprinkle parmesan on top of the mixture, then sprinkle low-fat mozzarella on top. Return dish to oven uncovered for 5 more minutes to melt cheese.
- Optional: garnish with fresh chopped parsley.
Nutrition
Calories: 388kcal | Carbohydrates: 40g | Protein: 36.8g | Fat: 8g