Chicken Curry Casserole

Chicken Curry Casserole

Courtesy of Recipes for Healthy Kids Cookbook for Homes 6 Servings • 15 Min. Prep Time • 1 Hr. 5 Min. Cook Time
Ingredients
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)

Directions:

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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Nutrition:

Calories: 220; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 51mg; Total Carbs: 26g; Fiber: 3g; Protein: 14g; Sodium: 564mg;