Skinny Mexican Chicken and Brown Rice Casserole



Mexican chicken and rice casserole new photojpg
This casserole is so hearty and heathy with wonderful Mexican flavors. Leftovers freeze great. Each skinny serving has 299 calories, 8 grams of fat and 8 Weight Watchers SmartPoints. It’s so filling you’ll only need  a simple salad to serve with it and you’ll be all ready for dinner!

Prep Time: 15 minutes (not including cooking rice)

Bake Time: 25 minutes


Ingredients for Casserole:

1 cup uncooked brown Basmati rice, regular brown rice or long grain rice

½ cup onions, diced

1 teaspoon garlic, minced

2 cups frozen corn, thawed

1½ cups cooked chicken breasts, diced

1 (14.5 ounce) can fire-roasted diced tomatoes, undrained

1 cup tomato sauce, I like using jarred tomato sauce but canned is ok (8 ounce can)

1 cup (4 ounces) light Mexican-style four cheese blend, shredded

2 teaspoons chili powder

1 teaspoons cumin


Ingredients for Topping: optional

6 tablespoons fat-free sour cream or fat-free plain yogurt (optional)

6 tablespoons salsa


Instructions

1. Preheat oven to 350 degrees. Coat a 9 x 9 inch square baking pan or 2-quart casserole with cooking spray; set aside.

2. In a large saucepan, cook rice according to package directions.

3. Meanwhile, in a microwave safe bowl, add the onions and garlic and cook in the microwave for about 1 minute, to soften onions.

4. When rice is done, add it to a large mixing bowl. Mix in cooked onions and garlic, corn, diced chicken, tomatoes, tomato sauce, ½ cup of the cheese, chili powder and cumin.  Mix well. Transfer to the casserole dish. Sprinkle with the remaining ½ cup cheese. Bake, uncovered, for 20 to 25 minutes or until cheese is lightly browned and casserole is heated through.

5. Cool at least 10 minutes to set. Cut into 6 servings. If desired, top each with 1 tablespoon sour cream or yogurt, and 1 tablespoon salsa.

Makes 6 servings


Prep Tip

If you don’t want to use cooked, store bought chicken, here’s an easy way to cook your own. In a large, nonstick pan, combine 8 to 9 ounces skinless, boneless chicken breasts and 1½ cups water. Bring to boiling; reduce heat. Simmer, covered, for 12 to 14 minutes or until chicken is no longer pink. Drain well. Cool slightly. Dice into small pieces.


Weight Watchers SmartPoints
8
Weight Watchers POINTS PLUS
8

Skinny Facts were calculated using brown Basmati rice and jarred tomato sauce. Does not include optional toppings.

SKINNY FACTS: for 1 serving
299 calories, 8g fat, 3g sat. fat, 93mg chol, 41g carbs, 30g prot, 4g fiber, 400mg sod, 5g sugar