Chicken & Rice Casserole Recipe | Yummly

Chicken & Rice Casserole

SKINNY MS
18Ingredients
90Minutes
1340Calories
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Ingredients

US|METRIC
  • chicken
  • 2 1/2 pounds chicken pieces (on the bone, skinless)
  • 1/2 cup flour (I like King Arthur White Whole Wheat)
  • 1/2 teaspoon freshly ground pepper
  • 2 egg whites (slightly beaten)
  • 2 tablespoons canola oil
  • rice
  • 1 yellow onion (small, diced)
  • 1 clove garlic (minced)
  • 1/2 cup red bell pepper (diced)
  • 1 cup long grain brown rice (uncooked I like Uncle Ben's Long Grain Brown Rice)
  • 1 3/4 cups chicken broth (fat free, low sodium)
  • 14.5 ounces diced tomatoes (with liquid)
  • 1 tablespoon tomato paste
  • sea salt (or Kosher, to taste)
  • 1/2 teaspoon ground black pepper (freshly)
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
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    NutritionView More

    1340Calories
    Sodium31% DV740mg
    Fat95% DV62g
    Protein255% DV130g
    Carbs21% DV62g
    Fiber20% DV5g
    Calories1340Calories from Fat560
    % DAILY VALUE
    Total Fat62g95%
    Saturated Fat16g80%
    Trans Fat
    Cholesterol425mg142%
    Sodium740mg31%
    Potassium1930mg55%
    Protein130g255%
    Calories from Fat560
    % DAILY VALUE
    Total Carbohydrate62g21%
    Dietary Fiber5g20%
    Sugars6g12%
    Vitamin A40%
    Vitamin C80%
    Calcium10%
    Iron45%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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