Skinny Mexican Chicken and Brown Rice Casserole

Mexican chicken and rice casserole new photojpg
This casserole is so hearty and healthy with wonderful Mexican flavors. Leftovers freeze great. Each skinny serving has 299 calories, 8 grams of fat and 5 Blue WW Freestyle SmartPoints, and 8 Green. 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 (skin removed)

1 (14.5 ounces) 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 teaspoon 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 Tips

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.


WW Freestyle SmartPoints
5-Blue
WW SmartPoints
8-Green
WW 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
FACTS: for Freestyle SmartPoints
173 calories, 2g sat. fat, 2g sugar, 8g protein

Comments

  1. Great casserole–it WAS yummy! All gone.
    Question: Tell me about the boiled chicken–does this method yield a moist chicken? Is that the point? If so, I would sure be happy to use it a lot, because chicken breast tends to be so dry. My husband even requested I go back to using boneless, skinless THIGHS in recipes when breast is called for. He likes the different dishes I make, but not the dry breast.
    Thanks for all you do for us! -db

  2. Debbie, I’m delighted to hear you enjoyed this casserole. You could easily substitute with cooked chicken thighs, if desired.
    All the best,
    Nancy

  3. Hi, I don’t have a can of the fire roasted tomatoes. What can I substitute so it still has a ‘kick’?

  4. Molly, you can use a regular can of tomatoes and add a pinch of red pepper flakes. Or, you can add a few drops of Tabasco.
    Enjoy!
    My best,
    Nancy

  5. I’m so sorry Susan but I’m only including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to do the nutrition facts and points.
    I have hundreds of recipes and don’t have the time to input them into WW to make the calculations for the purple plan.
    My best,
Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!