Chicken & Rice Casserole - 28g Carbs, 3g Fiber, 4g Sugar
Yield: 7 servings
From: Forbidden Foods Diabetic Cooking
2 tsp canola oil
1 (3-1/2 lb) chicken, cut up and skinned
1 medium onion, finely chopped
4 stalks celery, finely chopped
1 cup sliced fresh mushrooms
1 medium zucchini, diced
3 cups cooked brown or white rice **Brown is a better choice here!
1/2 cup low-sodium chicken broth
1/2 cup fat-free sour cream
2 tsp fresh thyme or 1 tsp dried
1/2 tsp ground black pepper
1/4 tsp ground allspice
1 Tbsp plain dried bread crumbs
1/4 tsp paprika
In a large nonstick skillet, heat 1 teaspoon of the oil.
Cook chicken in two batches until it is lightly browned
on both sides, about 10 minutes. Transfer the chicken to
a plate; keep warm. Remove all but 1 teaspoon of the
liquid from the skillet.
Preheat the oven to 350 degrees F.
Spray a 9×13-inch baking pan with nonstick cooking spray.
Return the skillet to the heat and cook the onion and
celery, stirring as needed, until the onion is translucent,
about 8 minutes. Add the mushrooms and zucchini; continue
cooking until the mushrooms release and reabsorb their
juices, about 5 minutes.
Stir in the rice, broth, sour cream, thyme, pepper,
and allspice; spread the mixture evenly in the bottom
of the prepared baking pan. Top with the chicken in a
single layer. Cover with foil and bake 15 minutes.
Meanwhile, in a small bowl with a fork, stir together the
bread crumbs, the remaining teaspoon oil, and the paprika.
Uncover the chicken and sprinkle evenly with the bread
crumb mixture. Return to the oven and bake, uncovered,
until the chicken is cooked through and the juices run
clear, about 25 minutes.
Nutritional Information Per Serving (1/7 of recipe):
287 Calories, 8g Fat, 66mg Cholesterol, 150mg Sodium, 28g Carbs,
3g Dietary Fiber, 4g Sugars, 26g Protein
Diabetic Exchanges: 1 1/2 Starch, 2 Very Lean Meat, 1 Vegetable,
1/2 Fat