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Curried Chicken and Rice Casserole

Brown rice, chicken and vegetables are a great combination for a heart healthy meal.  Seasoning with curry makes this dish full of flavor.  Feel free to add other vegetables you like, check out these vegetables that will last a long time after you buy them.

Makes: 6 Servings

Ingredients
1 cup long grain brown rice, regular, uncooked
1 Tbs olive oil, or other vegetable oil of your choice
¼ cup chicken broth, low sodium
¾ cup fresh celery
1 cup onions, peeled, diced
1 ¼ cups carrots, peeled, shredded
​½ cup low fat plain yogurt
2 cups cooked fajita chicken strips, diced 1" (about 12 oz)

1 ½ tsp curry powder or homemade curry powder
1 tsp garlic powder
​½ tsp ground black pepper
¼ tsp salt

Instructions
  1. Preheat oven to 400°F.
  2. Combine brown rice and 2 ½ 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. You can also use a rice cooker with the same quantity of brown rice and water. 
  3. In a large pan, heat olive oil and chicken broth over medium heat. Add celery, onions, and carrots. Cook for 5-7 minutes or until vegetables are tender.
  4. In a large mixing bowl, combine curry powder, garlic powder, salt, pepper, and yogurt. Add cooked vegetables, brown rice, and chicken. Mix well.
  5. Pour mixture into a baking pan and bake uncovered for 15 minutes. 

Note: To make this recipe quick and easy, try using an 8 oz package of unflavored instant brown rice. 

Source: What's Cooking - USDA
Curried Chicken and Rice Casserole
No Added Sugar Recipe
Heart Healthy Recipe
Print PDF
​Nutrition Information
Serving Size: 1 cup 

Calories: 250
Total Fat: 5g
Saturated Fat: 1g
Protein: 20g
Sodium: 580mg
Carbohydrates: 31g
Added Sugar: 0g
Fiber: 4g


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
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Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations