Chicken and Rice casserole

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CHICKEN AND RICE CASSEROLE

Yield: 7 servings

Source: " Forbidden Foods Diabetic Cooking "

Book info: http://diabeticgourmet.com/book_archive/details/12.shtml

INGREDIENTS

- 2 teaspoons canola oil

- 1 (3-1/2 pound) chicken, cut up and skinned

- 1 medium onion, finely chopped

- 4 stalks celery, finely chopped

- 1 cup sliced fresh mushrooms

- 1 medium zucchini, diced

- 3 cups cooked brown or white rice

- 1/2 cup low-sodium chicken broth

- 1/2 cup fat-free sour cream

- 2 teaspoons fresh thyme or 1 teaspoon dried

- 1/2 teaspoon ground black pepper

- 1/4 teaspoon ground allspice

- 1 tablespoon plain dried bread crumbs

- 1/4 teaspoon paprika

DIRECTIONS

In a large nonstick skillet, heat 1 teaspoon of

the oil. Cook chicken in two batches until it is

lightly browned on both sides, about 10 minutes.

Transfer the chicken to a plate; keep warm. Remove

all but 1 teaspoon of the liquid from the skillet.

Preheat the oven to 350 degrees F. Spray a 9x13-inch

baking pan with nonstick cooking spray.

Return the skillet to the heat and cook the onion

and celery, stirring as needed, until the onion

is translucent, about 8 minutes. Add the mushrooms

and zucchini; continue cooking until the mushrooms

release and reabsorb their juices, about 5 minutes.

Stir in the rice, broth, sour cream, thyme, pepper,

and allspice; spread the mixture evenly in the bottom

of the prepared baking pan. Top with the chicken in

a single layer. Cover with foil and bake 15 minutes.

Meanwhile, in a small bowl with a fork, stir

together the bread crumbs, the remaining teaspoon

oil, and the paprika.

Uncover the chicken and sprinkle evenly with the

bread crumb mixture. Return to the oven and bake,

uncovered, until the chicken is cooked through and

the juices run clear, about 25 minutes.

Nutritional Information Per Serving (1/7 of recipe):

Calories: 287, Fat: 8 g, Cholesterol: 66 mg, Sodium: 150 mg,

Carbohydrate: 28 g, Dietary Fiber: 3 g, Sugars: 4 g, Protein: 26 g

Diabetic Exchanges: 1-1/2 Starch, 2 Very Lean Meat, 1 Vegetable, 1/2 Fat

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