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
​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