Zucchini, Chicken and Rice Casserole – 9pp

ZCRcasserole

 

Zucchini, Chicken and Rice Casserole

*Adapted from Cooking Light’s Chicken and Rice Casserole

Thangs you need

1 onion, chopped
PAM/cooking spray
8oz chicken breast
14oz. Fat Free Chicken Broth
1tbsp butter (or 2tbsp whipped butter)
2 large zucchini, chopped
2 large yellow squash, chopped
1tsp minced rosemary (I use fresh, but I also have a bush of it)
1.5tbsp flour
1.5c 1% milk
2oz. parmesan cheese (divided into 1oz portions)
2c. COOKED rice (I used 1c brown and 1c white)
salt & pepper

____________________________________________________________

ZCRCasseroleNutritionWhat to do:

1. Crank your oven to 350.

2. Hit your pan with some PAM over medium high heat. Saute your onion for 5 or so minutes.

3. Season your chicken with some salt and peppa. Throw that in and brown it.

4. Add the chicken broth to the pan, reduce heat, cover, and simmer until chicken is done.

5. Get your chicken out of the tub and reduce your broth/onion mixture until you’ve got about a half a cup of dark brown, yummy flavors. (Crank it to high heat and let it boil for about 10 minutes or so)

***Pro tip – put the chicken in a big bowl. Big enough to hold all of your ingredients.

6. Shred your chicken while your broth reduces.

7. Once you’ve reduced to 1/2c., add the broth to the chicken.

8. Get out another pan, or be like me and just use the same one, (less to clean). Add the butter and saute the squash until browned. It’ll take a minute, you’ve got a ton of squash.

9. Add the rosemary, cooked rice, and now sauteed squash to the chicken/onion broth in the big bowl that you’re using since you took my pro tip.

10. Get out a saucepan and put your flour in it. SLOWLY add your milk, whisking until smooth. Bring it to a boil and cook for 1 minute (or until thick) while constantly whisking. (Seriously – if you walk away and this comes to a boil you’ll spend all of the minutes cleaning your stove.)

11. Remove from heat; let stand 30 seconds.

12. Stir in 1/2 the cheese and season to taste.

13. Add the cheesy cream sauce you just made to the big bowl and mix it all together.

14. Spoon into a 9×13 pan and top with remaining cheese.

15. Bake for 20 minutes and then broil it for 5 minutes (or until it looks like you want to eat it.)

So, here’s the great thing – with the adjustments I made and the veggie volumizing you get huge portions for not a lot of points. In the original recipe everything fits into an 8×8 dish but with the bulk of the veggies you’re now into a 9×13 dish. I kept the same portion size because let’s be honest, no one gets fat from eating zucchini. You could also probably add just about any other veggie out there and bulk it more. (Asparagus, mushrooms, tomatoes, spinach, etc.)

This freezes and reheats well, too.

 

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