Skinny Mexican Chicken and Brown Rice Casserole

This casserole is so hearty and healthy with wonderful Mexican flavors. Leftovers freeze great. Each skinny serving has 299 calories, 8 grams of fat. It’s so filling you’ll only need a simple salad to serve with it and you’ll be all ready for dinner!
Skinny Mexican Chicken and Brown Rice Casserole

Helpful Tips About this Recipe

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
*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

 

Skinny Mexican Chicken and Brown Rice Casserole

Skinny Mexican Chicken and Brown Rice Casserole

5 from 1 vote
Prep Time 15 minutes
Bake Time: 25 minutes
Total Time 40 minutes
Course Main Course, Side Dish
Cuisine American, Mexican
Servings 6
Calories 299 kcal

Ingredients
  

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
  • 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
 

  • Preheat oven to 350 degrees. Coat a 9 x 9-inch square baking pan or 2-quart casserole with cooking spray; set aside.
  • In a large saucepan, cook rice according to package directions.
  • Meanwhile, in a microwave-safe bowl, add the onions and garlic and cook in the microwave for about 1 minute, to soften onions.
  • 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.
  • 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.

Nutrition

Serving: 1sliceCalories: 299kcalCarbohydrates: 41gProtein: 30gFat: 8gSaturated Fat: 3gCholesterol: 93mgSodium: 400mgFiber: 4gSugar: 5gBlue Smart Points: 5Green Smart Points: 8Plus Points: 8
Tried this recipe?Let me know how it was!

6 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

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating