Go Back
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!
Prep Time 15 minutes
Bake Time: 25 minutes
Total Time 40 minutes
Servings 6
Calories 299kcal

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.

Notes

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

Skinny Facts

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