Chicken Curry Casserole
Courtesy of Recipes for Healthy Kids Cookbook for Homes
Servings: 6
Prep Time: 15 Min.
Cook Time: 1 Hr. 5 Min.
Prep Time: 15 Min.
Cook Time: 1 Hr. 5 Min.
What you need:
* 1 c. brown rice, long-grain, regular, dry
* 1 Tbsp. canola oil
* 1/4 c. low-sodium chicken broth
* 3/4 c. fresh celery
* 1 c. fresh onions, peeled, diced
* 1 1/4 c. fresh carrots, peeled, shredded
* 1 1/2 tsp. curry powder
* 1 tsp. garlic powder
* 1/2 tsp. ground black pepper
* 3/4 tsp. salt
* 1/2 c. low-fat plain yogurt
* 2 c. cooked fajita chicken strips, diced 1-in. (12 oz)
* 1 Tbsp. canola oil
* 1/4 c. low-sodium chicken broth
* 3/4 c. fresh celery
* 1 c. fresh onions, peeled, diced
* 1 1/4 c. fresh carrots, peeled, shredded
* 1 1/2 tsp. curry powder
* 1 tsp. garlic powder
* 1/2 tsp. ground black pepper
* 3/4 tsp. salt
* 1/2 c. low-fat plain yogurt
* 2 c. cooked fajita chicken strips, diced 1-in. (12 oz)
What to do:
1. Preheat oven to 400°F.
2. Combine brown rice and 2 1/2 cups water in large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of brown rice and water.
3. In a large pan, heat canola oil and chicken broth over medium heat for 2-3 minutes. Add celery, onions, and carrots. Cook an additional 5-7 minutes or until vegetables are tender.
4. In a large mixing bowl, combine curry powder, garlic powder, pepper, salt, and yogurt. Add vegetables, brown rice, and chicken. Mix well.
5. Pour mixture into a 9 x 9-in. nonstick baking pan. Bake uncovered at 400 °F for 15 minutes. Heat to an internal temperature of 165°F or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Serve hot.
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2. Combine brown rice and 2 1/2 cups water in large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of brown rice and water.
3. In a large pan, heat canola oil and chicken broth over medium heat for 2-3 minutes. Add celery, onions, and carrots. Cook an additional 5-7 minutes or until vegetables are tender.
4. In a large mixing bowl, combine curry powder, garlic powder, pepper, salt, and yogurt. Add vegetables, brown rice, and chicken. Mix well.
5. Pour mixture into a 9 x 9-in. nonstick baking pan. Bake uncovered at 400 °F for 15 minutes. Heat to an internal temperature of 165°F or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Serve hot.
For more recipes or information, please visit teamnutrition.usa.gov
Nutritional information:
Calories: 220; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 51mg; Total Carbs: 26g; Fiber: 3g; Protein: 14g; Sodium: 564mg;