Recipes Your favorite healthy recipes

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Old 01-22-2009, 05:26 AM   #1  
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Default Chicken Rice Casserole (made healthy)

This is something that I've been making for a while, now. I revised the recipe to fit my low fat diet. This dish is also very customizable and I've had fun adding new things to it over the years.

This is my first time ever writing a recipe so forgive me if it is too vague or hard to understand.

Whole Chicken
Healthy Request Cream of Mushroom soup (lower fat lower sodium) - 2 cans
Brown Rice - 1 cup
Weight Watchers shredded cheese - 2 cups
Low-fat Chicken Broth - 1 or 2 cans
Non-salted Sweet Peas - 1 can
Salt alternative. I used a product called "no salt" which oddly tastes like salt and was very high in potassium.
Any other seasoning you might want to use. Garlic and tonys make this dish very good.
1-2 cups of water
4qt oblong baking dish

Boil the chicken until it is fully cooked.
Let chicken cool, and proceed to pick/cut chicken off the bone.

Boil 1 or 2 cans of the chicken broth for the rice.
Cook 1 cup brown rice. (you may have to add water if you use 1 small can)

Mix chicken, rice, 2 cans cream of mushroom, and salt alternative or other seasonings into one big pot.

Heat to medium on stove and stir 1-2 cups of water to make less resistance, but not to the point of soupiness.

Stir in 1 cup of WW shredded cheese and sweet peas.

After mixing everything together, pour the ingredients into baking dish.

Add 1 more cup of WW cheese in a thin layer on top of the casserole

Preheat oven to 400 and bake for 30 min.

For 1 cup.
It has about 500 calories, 9g fat, and 40-50 carbs. (these are estimated numbers and will differ with ingredients used)
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