Chicken and Rice Casserole
(makes 6 servings)
2 teaspoons (10 ml) olive oil
1 medium onion, chopped
4 scallions, white part and 1 inch green, chopped
2 ribs celery, chopped
2 large cloves garlic, minced
2 cups (390 g) cooked rice
olive oil cooking spray
1 1/2 pounds (720 g) boneless, skinless thicken breasts, rinse and patted dry with paper towels, then cut into thin strips
1 14 1/2-ounce (435 g) can no-salt-added crushed tomatoes
4 ounces (120 g) shredded low-fat Swiss cheese
In a large nonstick skillet, heat oil over medium heat. Add onion, scallion, celery, and garlic. Sauté, stirring occasionally, until vegetables are limp, about 5 minutes. Stir in cooked rice. Transfer vegetable-rice mixture to a dish and set aside.
Using same skillet, lightly coat the skillet with cooking spray. Add chicken breast strips, and sauté until browned on all sides, stirring occasionally, for about 8 minutes. Transfer chicken pieces to a shallow 3-quart casserole.
Top chicken with vegetable rice mixture. Spoon tomatoes over all and top with shredded cheese. Cover and freeze until firm or refrigerate overnight.
When ready to bake, defrost if frozen and bring casserole to room temperature before baking.
Preheat oven to 350°F (180°C), Gas Mark 4. Bake, covered, for 30 minutes. Uncover and continue to bake for 10 minutes more, until mixture is bubbly and top is lightly browned.
Per serving: 279 calories (14% calories from fat), 34 g protein, 4 g total fat (1.3 g saturated fat), 24 g carbohydrates, 2 g dietary fiber, 72 mg cholesterol, 143 mg sodium
Diabetic exchanges: 4 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 2 vegetable)