Low Fat Chicken Rice Casserole Recipe
Servings: 4
Ingredients
- 1/3 c. All-Purpose Flour
- 1 1/2 tsp Salt
- 1/8 tsp Pepper
- 1 c. Nonfat chicken broth
- 1 1/2 c. Skim lowfat milk
- 1 1/2 c. Cooked Rice, White or possibly Wild
- 2 c. Chicken breasts without skin, cooked
- 4 ounce Mushrooms
- 1/3 c. Minced green bell pepper
Directions
- Heat oven to 350 degrees F. In large saucepan, blend flour, salt and pepper. Stir in broth and lowfat milk. Stirring constantly, cook over low heat, till mix is smooth and bubbly. Bring to boil and stir 1 minute. Stir in remaining ingredients.
- Pour into ungreased baking dish (10x6x1.5"), or possibly 1 1/2-qt casserole.
- Bake uncovered 40 to 45 min. Sprinkle with snipped parsley.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 337g | |
| Recipe makes 4 servings | |
| Calories 243 | |
| Calories from Fat 13 | 5% |
| Total Fat 1.47g | 2% |
| Saturated Fat 0.4g | 2% |
| Trans Fat 0.02g | |
| Cholesterol 46mg | 15% |
| Sodium 1057mg | 44% |
| Potassium 525mg | 15% |
| Total Carbs 30.85g | 8% |
| Dietary Fiber 1.2g | 4% |
| Sugars 5.43g | 4% |
| Protein 25.06g | 40% |
