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!
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
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.
Makes 6 servings
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
Serving: 1sliceCalories: 299kcalCarbohydrates: 41gProtein: 30gFat: 8gSaturated Fat: 3gCholesterol: 93mgSodium: 400mgFiber: 4gSugar: 5gBlue Smart Points: 5Green Smart Points: 8Plus Points: 8