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Cooking at Home - Chicken Curry Casserole
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
- Preheat oven to 400 °F.
- Combine brown rice and 2 ½ 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.
- 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.
- In a large mixing bowl, combine curry powder, garlic powder, pepper, salt, and yogurt. Add vegetables, brown rice, and chicken. Mix well.
- Pour mixture into a 9” x 9” nonstick baking pan. Bake uncovered at 400 °F for 15 minutes. Heat to an internal temperature of 165 °F 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