Dinner, E, Makeover Monday, Recipe

Makeover Monday ~ Chicken and Rice Casserole THM E

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It is  Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!

One of my family’s favorite comfort food meals is a chicken and rice casserole. We traditionally made it with white rice, canned cream soup and bread crumbs. These things are of no value nutritionally so I wanted to make this meal more health friendly. I believe I found a good replacement for this family favorite. I hope you enjoy it!

This wonderful, creamy casserole is an E, coming in at only 4.6g fat per 1/6 of the recipe. You can take the fat even lower by subbing nut milk for the half n half.

Chicken and Rice Casserole ~ THM E
Serves 6-8

Chicken and Rice Casserole ~ THM E

One of my family’s favorite comfort food meals is a chicken and rice casserole. We traditionally made it with white rice, canned cream soup and bread crumbs. These things are of no value nutritionally so I wanted to make this meal more health friendly. I believe I found a good replacement for this family favorite. I hope you enjoy it!
Course: Main Course
Servings: 6
Author: myhealthyjourneyforlife

Ingredients

For the Soup

  • 1 TBSP butter
  • 1/2 small tennis ball sized onion, diced
  • 4-5 oz mushrooms diced ~OR~ 1 cup diced celery
  • 2 cups chicken broth
  • 1/2 tsp onion powder
  • 1 tsp mineral salt This amount of salt is necessary when making this soup for the casserole. However, if you want to use this recipe to make cream of mushroom soup just for eating on it’s own, reduce the salt to 1/2 a tsp.
  • 1/4 tsp pepper
  • 1 TBSP nutritional yeast
  • 1/4 cup half and half
  • 1/4 cup Parmesan cheese
  • 2 cups Greek yogurt

For the Base

  • 2 cups cooked brown rice
  • 12 oz bag of riced cauliflower fresh or frozen
  • 1 cup mixed vegetables seriously anything you want; green beans, corn, peas, carrots, broccoli, etc. Just make sure they are small bite sized pieces. Canned or frozen work best. If you are using fresh veggies you may need to blanch them first.
  • 2 cups chicken breast chopped (canned chicken breast will also work)
  • 2 Wasa or Ryvita crackers or a Joseph’s low carb pita optional

Instructions

  • Heat oven to 350 degrees.
  • Make soup mixture
  • Melt butter in skillet over medium heat.
  • Placed diced onions and mushrooms or celery in the pan.
  • Saute for 10 minutes until tender and reduced in size.
  • Add chicken broth, onion powder, salt, pepper and nutritional yeast and simmer for 2 minutes.
  • Remove skillet from heat and stir in half and half and Parmesan cheese. At this point you can leave the mixture as is or use an immersion blender to blend the mixture smooth.
  • Whisk in Greek yogurt.
  • Spray a 9×13 baking dish with cooking spray
  • Mix cooked rice and riced cauliflower together and spread in the bottom of baking dish.
  • Layer on your choice of vegetables.
  • Layer on the chicken.
  • Pour soup mixture evenly over the casserole.
  • Bake, uncovered for 35 minutes.
  • Turn crackers or bread into crumbs (if using) by using a food processor. You may need to toast the bread if you are using it. After casserole has cooked for 35 minutes sprinkle crumbs over the top and bake for another 10 minutes.

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

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Don’t forget to check out the No Excuses THM New Year Challenge!!
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6 thoughts on “Makeover Monday ~ Chicken and Rice Casserole THM E”

      1. Thanks! We went on that assumption since you mentioned you could do canned chicken. We made it last night. It was SO good. Thank you for this recipe! I was craving something close to what my grandmother used to make.

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