Cooking at Home - Chicken Curry Casserole

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Published Sunday, September 15, 2019

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PICT RECIPE Chicken Curry Casserole - USDA
Chicken Curry Casserole. Courtesy USDA

Makes:   6 Servings 

Prep time: 15 minutes

Cook time: 1 hour 5 minutes

Ingredients

  • 1 cup Brown rice, long-grain, regular, dry
  • 1 tablespoon canola oil
  • 1/4 cup low-sodium chicken broth
  • 3/4 cup Fresh celery
  • 1 cup Fresh onions, peeled, diced
  • 1 1/4 cups Fresh carrots, peeled, shredded
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 3/4 teaspoon salt
  • 1/2 cup low-fat plain yogurt
  • 1 1/2 cups Cooked fajita chicken strips, diced 1" (12 oz)

Directions

  1. Preheat oven to 400 degF.
  2. Combine brown rice and 2 1/2 cups water in large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of brown rice and water. 
  3. In a large pan, heat canola oil and chicken broth over medium heat for 2-3 minutes. Add celery, onions, and carrots. Cook an additional 5-7 minutes or until vegetables are tender.
  4. In a large mixing bowl, combine curry powder, garlic powder, pepper, salt, and yogurt. Add vegetables, brown rice, and chicken. Mix well.
  5. Pour mixture into a 9" x 9" nonstick baking pan. Bake uncovered at 400 degF for 15 minutes. Heat to an internal temperature of 165 degF or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Serve hot.

Source: Recipes for Healthy Kids Cookbook for Homes

Nutrition Information

Nutrients Amount

Calories 320 

Total Fat 6 g

Saturated Fat 1 g

Cholesterol 51 mg

Sodium 564 mg

Total Carbohydrate 26 g

Dietary Fiber 3 g

Total Sugars 3 g

Added Sugars included N/A 

Protein 14 g

Vitamin D 0 IU

Calcium 65 mg

Iron 1 mg

Potassium 200 mg

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