Chicken and Rice Casserole

This Chicken and Rice Casserole is a hearty and satisfying dish that combines tender chicken, fluffy rice, and a creamy sauce, all baked to perfection. It's high in protein and makes for a comforting dinner that's easy to prepare.

Ingredients

• Chicken breast - 300 grams, diced
• Brown rice - 1 cup (200 grams)
• Chicken broth - 2 cups (480 ml)
• Greek yogurt - 1/2 cup (120 grams)
• Cheddar cheese - 1/2 cup (60 grams), shredded
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Olive oil - 1 tablespoon (15 ml)
• Dried thyme - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Frozen peas - 1/2 cup (75 grams)

Steps

1. Preheat the oven to 190°C (375°F).
2. In a skillet, heat olive oil over medium heat and sauté the diced onion and minced garlic until translucent, about 3-4 minutes.
3. Add the diced chicken breast to the skillet and season with salt, pepper, and dried thyme. Cook until the chicken is browned and cooked through, about 5-7 minutes.
4. In a large mixing bowl, combine the cooked chicken, brown rice, chicken broth, Greek yogurt, shredded cheddar cheese, and frozen peas. Stir until well combined.
5. Transfer the mixture to a greased 8x8 inch (20x20 cm) baking dish and spread it evenly.
6. Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes.
7. Remove the foil and bake for an additional 10 minutes, or until the top is golden and bubbly.
8. Let the casserole cool for a few minutes before serving.

Nutrition

• Calories: 540
• Protein: 46 g
• Carbs: 56 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 680 mg
• Cholesterol: 120 mg
• Total Fat: 18 g
• Saturated Fat: 6 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein to support muscle growth and repair.
• Contains fiber from brown rice and peas, aiding in digestion.

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