Low Fat Classic Chicken and Rice Casserole

This Low Fat Classic Chicken and Rice Casserole is a wholesome, comforting dinner option that combines hearty flavors with a healthier twist. Featuring tender, boneless chicken breasts, nutritious vegetables like carrots, celery, and onion, and fluffy long-grain rice, this dish is simmered in a flavorful blend of low-sodium chicken broth and creamy low-fat mushroom soup. Infused with aromatic garlic and thyme, it’s a meal that’s both satisfying and guilt-free. Perfect for busy weeknights, this casserole requires just 20 minutes of prep before baking to perfection in the oven. Garnished with fresh parsley for a vibrant finishing touch, it’s a balanced, crowd-pleasing dish that’s as easy to make as it is delicious. Enjoy this low-fat comfort food that’s packed with nutrients—but light on calories!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken breasts
• 1 cup long-grain white rice
• 2 cups low-sodium chicken broth
• 1 medium onion, finely chopped
• 2 medium carrots, chopped
• 2 medium celery stalks, chopped
• 2 garlic cloves, minced
• 1 can (284 ml) low-fat cream of mushroom soup
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

In a large skillet over medium heat, add olive oil. Once heated, add the chopped onion, carrots, and celery. Sauté for 5 minutes until vegetables are softened.

Step 3

Add minced garlic to the skillet and sauté for another 1 minute until fragrant.

Step 4

Place the chopped chicken breasts into the skillet, cooking for 5-7 minutes until they are just cooked through and lightly browned.

Step 5

Stir in the uncooked white rice, combining well with the chicken and vegetables.

Step 6

Pour in the low-sodium chicken broth and the can of low-fat cream of mushroom soup. Stir well until everything is combined.

Step 7

Season with dried thyme, salt, and black pepper, stirring the mixture one last time.

Step 8

Transfer the entire mixture from the skillet into a 9x13 inch (23x33 cm) casserole dish, spreading it out evenly.

Step 9

Cover the dish with aluminum foil and place it in the preheated oven.

Step 10

Bake for 40 minutes covered, then remove the foil and bake for an additional 15-20 minutes until the rice is tender and the liquid is absorbed.

Step 11

Remove from the oven and let the casserole rest for 5 minutes before serving.

Step 12

Garnish with freshly chopped parsley before serving for a burst of color and freshness.

Nutrition Facts

Serving size	(1546.9g)

Amount per serving	% Daily Value*
Calories	1372.6

Total Fat 34.3g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 425.0mg	0%
Sodium 1869.4mg	0%
Total Carbohydrate 88.4g	0%
Dietary Fiber 8.9g	0%
Total Sugars 15.1g
Protein 168.2g	0%

Vitamin D 5IU	0%
Calcium 217.0mg	0%
Iron 8.9mg	0%
Potassium 2290.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.1%

Protein: 50.4%

Carbs: 26.5%