This is our new family favorite. It’s a great recipe for those nights I know practice will go late, ballet class is after school, or I’m running behind.
It is super easy to make and healthy too.
DON’T do what I did though — I failed to read the entire recipe and used UNCOOKED rice. OMG! My husband was puzzled, “did you not READ the recipe first?” Clearly the answer is no, I did not. Haha
Chicken Rice and Veggie Casserole
courtesy Cooking Light
1 Cup chopped onion
1 precooked Rotisserie chicken (yup, you’re going to cheat a little on this one)
1/2 tsp. black pepper
1 (14 ounce) can fat-free lower-sodium chicken broth (get a little extra)
1 Tbsp. butter
2 green zucchini, halved lengthwise and thinly sliced
2 yellow crookneck squash, halved lengthwise and thinly sliced
1 cup sliced mushrooms (I like cremini but you can use regular white mushrooms)
2 Cups cooked long-grain white rice — Substitute brown rice, add quinoa, or wild rice for interest
1 tsp. minced fresh rosemary
1 1/2 Tbsp. all-purpose flour
1 1/2 Cups 2% reduced-fat milk
2 ounces fresh Romano cheese
OPTIONAL: Add peas, corn, or green beans to the casserole. Whatever your family likes.
- Preheat the oven to 350′.
- In a stock pot, cook rice as directed on package. Set aside.
- In a saucepan heat some olive oil. Add the onions and sauté 3-4 minutes.
- Add squash to onions with some butter. Saute until cooked but not overcooked.
- Meanwhile, take the chicken apart, shredding the with your fingers into a large bowl.
- Add cooked onions and squash to chicken mixture.
- In saucepan add chicken stock. Cook until reduced to about 1/2 cup (about 10 minutes).
- Add reduced stock to chicken mixture and chopped rosemary.
- Add cooked rice to chicken mixture.
- In sauce pan, melt about 2 Tbsp. butter and add flour. Stir to combine and cook the flour (approx. 1 minute). Slowly (slowly, slowly) add the milk to flour mixture. Do not add too much milk or the sauce will come out lumpy. Add just a small amount of milk at a time and whisk to combine.
- When the sauce is cooked and thickened, add 1/4 Cup romano cheese.
- Add the sauce to chicken mixture. Stir to combine.
- Pour mixture into a prepared 11 x 13 glass pan. Top with remaining cheese. Cover with foil. Place in oven for approximately 20-30 minutes.
- Remove the foil after 20-30 minutes to let the cheese melt.
NOTE: If you are looking to cut the calories even further; substitute 1 Cup of milk for 1 Cup of chicken broth to make the sauce. Works great and the kids don’t even notice. I use this method to make homemade chicken pot pies (a family favorite).
Yummy! Serve with a great salad and dinner is done. Sometimes I serve this with tortillas or flat bread. Whatever makes you and the family happy!