Chicken And Rice Casserole: Carb Count And Nutrition Facts

Chicken and rice casserole is a hearty and nutritious meal that can be made in a variety of ways. A typical recipe includes chicken, rice, and various vegetables, such as broccoli. Some recipes call for the addition of canned soups, such as cream of chicken, celery, or mushroom soup, while others suggest using broth instead. This dish can also be customised with different types of rice, such as brown basmati or jasmine rice, and spices like oregano and garlic powder. When it comes to the nutritional value, a serving of chicken and rice casserole typically contains around 22 grams of carbohydrates, making it a filling and satisfying meal option.

Using brown rice

A chicken and rice casserole is a comforting dish that combines tender, juicy chicken with fluffy rice, all enveloped in a creamy, savoury sauce. It is a simple, affordable, and irresistible meal that can be made with cheap and easily available ingredients.

If you want to make a chicken and rice casserole with brown rice, there are a few types of rice that work well. Long-grain brown rice is just as good taste-wise, but short-grain rice will yield a mushier casserole. Brown basmati, jasmine, or long-grain rice are good options as they remain as individual grains even after baking.

To make a chicken and rice casserole with brown rice, you will need the following ingredients:

• Boneless skinless chicken breasts or chicken thighs (chicken breast tends to be drier than chicken thighs)
• Brown rice
• Water or broth
• Cream of chicken soup, cream of celery soup, and/or cream of mushroom soup
• Butter
• Salt and pepper
• Optional: vegetables (such as mushrooms, bell peppers, broccoli, peas, spinach, cauliflower, finely chopped carrots, celery, or green beans), cheese, rotisserie chicken, or seasonings

The preparation method for a chicken and rice casserole with brown rice is as follows:

• Cut the chicken into 1-inch cubes.
• Combine the chicken, rice, water or broth, soup, and seasonings in a bowl.
• Mix well and pour the mixture into a lightly greased baking dish.
• Add butter on top.
• Cover the dish tightly with aluminum foil and bake in the oven for approximately 75-90 minutes, stirring every 30 minutes.
• Uncover the dish and bake for another 15 minutes to allow the rice to brown.

Nutritional value

The nutritional value of a homemade chicken and rice casserole will depend on the ingredients used and the quantities. Most recipes include chicken, rice, and butter, but some variations include broccoli, cheese, and soup.

A chicken and rice casserole made with brown basmati or jasmine rice, low-sodium vegetable broth, avocado oil, broccoli, 2% fat yogurt, and marble cheese has approximately 378 calories, 45 grams of carbohydrates, 23 grams of protein, 12 grams of fat, 5 grams of saturated fat, 55 mg of cholesterol, 491 mg of sodium, 4 grams of fiber, and 3 grams of sugar per serving.

A low-carb chicken and rice casserole recipe made with chicken, rice, margarine, flour, milk, broth, and vegetables has 300 calories, 22 grams of carbohydrates, 1 gram of fiber, 15 grams of fat, 19 grams of protein, and 550 mg of sodium per serving.

The addition of ingredients such as cheese, butter, or soup will increase the fat, calorie, and sodium content of the dish, while the use of brown rice and vegetables can boost the fiber content.

Chicken and rice casseroles can be a good source of lean protein and complex carbohydrates, and they can be made healthier by using boneless, skinless chicken breasts, low-sodium broth, and unsaturated fats like avocado oil.

Ingredients

A chicken and rice casserole is a hearty, nutritious, and comforting meal. The ingredients are simple and affordable, and most of them are likely already in your kitchen. The recipe is also very flexible, allowing for substitutions and variations to suit your taste preferences. Here is a list of ingredients you will need to make a delicious chicken and rice casserole:

Chicken

Start with some chicken breasts or thighs. You can use boneless, skinless chicken for convenience and ease of cooking. Cut the chicken into 1-inch cubes to ensure even cooking. Alternatively, you can use shredded rotisserie chicken to save time and avoid the hassle of cooking and cubing the chicken.

Rice

Rice is a key ingredient in this casserole. You can use brown basmati, jasmine, or long-grain rice, which tend to remain as separate grains even after baking. Short-grain rice can also be used, but it may result in a mushier casserole. Avoid wild rice or white rice, as they may not work well in this dish.

Broth

Use a broth or stock to add flavour and moisture to the casserole. Low-sodium vegetable broth, chicken broth, or instant pot chicken broth are good options. If using bouillon cubes, opt for organic low-sodium ones.

Vegetables

Broccoli is a popular choice to add some colour, texture, and nutritional value to the casserole. You can use fresh or frozen broccoli florets, adding them before or after baking, depending on your preference for crunchy or tender broccoli.

Dairy

Butter is a classic ingredient in casseroles, adding richness and flavour. You can adjust the amount of butter to your taste. Additionally, yogurt brings creaminess and tanginess to the dish. Opt for 2% or higher fat yogurt for the best results, as skim yogurt may lack flavour.

Cheese

Shredded cheddar cheese is a tasty and affordable option to amplify the creaminess of the casserole. Other options include marble cheese or other hard shredded cheeses like Parmesan or Colby Jack.

Spices and Seasonings

Salt and pepper are essential for seasoning the dish to your taste. You can also add dried oregano or Italian seasoning, garlic powder, and other spices to enhance the flavour profile of your casserole.

Preparation

To prepare a homemade chicken and rice casserole, you'll need to gather your ingredients and preheat your oven to 400°F (200°C). You have the option to use a Dutch oven, which cooks food evenly and is highly recommended for this recipe. Grease the sides and bottom of your casserole dish.

For the chicken, use a sharp knife or kitchen shears to cut three boneless, skinless chicken breasts into 1-inch cubes. You can also use chicken thighs or opt for shredded rotisserie chicken to make the process even easier. If you're using raw chicken, season it with garlic powder, oregano, salt, and pepper, and cook for about 5 minutes, stirring occasionally.

The type of rice you use will impact the final texture of your casserole. Brown basmati, jasmine, or long-grain rice will result in a casserole with distinct grains, while short-grain rice will yield a creamier, mushier texture. Instant white rice is also an option and is readily available at most grocery stores.

Water or broth is essential to the recipe, as the rice needs something to absorb during cooking. For broth, you can use low-sodium vegetable broth, chicken broth, or instant pot chicken broth. If using bouillon cubes, be sure to prepare the broth before adding it to the dish.

You can also add vegetables to your casserole, such as broccoli florets, either fresh or frozen. Cut the broccoli into small pieces and lay them on top of the rice without stirring before baking. You can also add the broccoli after baking for a crunchier texture.

Stir together the chicken, water or broth, rice, and any vegetables you're using. You can also add cream of chicken soup, cream of celery soup, and cream of mushroom soup for a richer flavor and creamier texture. Season with salt and pepper to taste.

Arrange butter evenly over the top of the chicken mixture. You can use a full stick of butter or reduce the amount to suit your preference.

Bake the casserole in the preheated oven until the rice is tender and the chicken is cooked through, which should take about 1 hour to 75 minutes. Let the casserole cool for 10 to 15 minutes before serving. Enjoy!

Cooking instructions

Ingredients

• Chicken breasts
• Water
• White rice
• Cream of chicken soup
• Cream of celery soup
• Cream of mushroom soup
• Butter
• Salt and pepper
• Optional: Shredded cheddar cheese, broccoli, bell peppers, sweet peas, mushrooms, garlic, onion, onion soup mix, chicken bouillon powder, oregano, garlic powder, black pepper powder, dried onion flakes, parsley

Method

Preheat the oven to 400 degrees F (200 degrees C). Grease the sides and bottom of a casserole dish.

Cut three boneless, skinless chicken breasts into 1-inch cubes. You can also use chicken thighs, boneless or bone-in.

Stir chicken, water, rice, cream of chicken soup, cream of celery soup, and cream of mushroom soup together in the prepared casserole dish. Season with salt and pepper.

Arrange butter evenly over the top of the chicken mixture.

Bake in the preheated oven until the rice is tender and the chicken is cooked through, 1 hour to 75 minutes. If you are using raw rice, the dish will take longer to bake. Cover the dish with foil to allow it to steam while cooking.

If you want to brown the chicken, sear it in a pan before adding it to the casserole.

If you want to add cheese, remove the foil and add shredded cheddar to the top of the casserole after 75 minutes. Bake for another 10 minutes uncovered.

If you want to add vegetables, you can add them to the casserole before baking. Fresh or frozen broccoli florets, bell peppers, sweet peas, and mushrooms are all good options. You can also add garlic and onion to the dish for extra flavour.

Let the casserole cool for 10 to 15 minutes before serving. Top the dish with parsley to serve.

Frequently asked questions