Are you craving a comforting, bubbly casserole but watching your weight? This Weight Watchers-friendly Bubble Up Chicken and Rice Casserole is the perfect solution! It's surprisingly easy to make, bursting with flavor, and delivers all the cozy vibes without the guilt. This recipe is packed with protein and fiber, making it a satisfying and healthy addition to your weekly meal plan. Get ready for a quick dinner idea that's both delicious and aligns perfectly with your healthy eating goals!
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 cup uncooked long-grain rice
- 2 cups chicken broth (low sodium preferred)
- 1 (10.75 ounce) can condensed cream of mushroom soup (low sodium preferred)
- 1 cup shredded cheddar cheese (reduced-fat)
- 1/2 cup frozen peas and carrots
- 1/2 cup shredded cooked chicken (optional, for extra protein)
- Salt and pepper to taste
- 1/4 cup bread crumbs (whole wheat preferred)
Instructions:
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Prep the Chicken: Heat olive oil in a large skillet over medium-high heat. Add the chicken cubes and cook until browned and cooked through, about 5-7 minutes. Season with salt and pepper. Remove from skillet and set aside.
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Sauté Aromatics: In the same skillet, sauté the chopped onion until softened, about 3-5 minutes. Add the minced garlic and cook for another minute until fragrant.
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Combine Ingredients: Stir in the uncooked rice and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the rice is almost cooked through.
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Add Flavor & Veggies: Stir in the cream of mushroom soup, cooked chicken (if using), and frozen peas and carrots. Season with additional salt and pepper to taste. Mix well to combine all ingredients.
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Assemble and Bake: Pour the mixture into a greased 9x13 inch baking dish. Sprinkle the reduced-fat cheddar cheese evenly over the top. For extra texture and a golden crust, top with bread crumbs.
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Bake to Perfection: Bake in a preheated oven at 375°F (190°C) for 20-25 minutes, or until heated through and bubbly. The cheese should be melted and golden brown, and the casserole should be thoroughly heated.
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Serve & Enjoy: Let the casserole rest for a few minutes before serving. This allows the flavors to meld and makes it easier to serve.
Tips for Success:
- Low-Sodium Options: Using low-sodium chicken broth and cream of mushroom soup significantly reduces the overall sodium content of the dish.
- Protein Boost: Add extra cooked chicken or a can of drained and rinsed chickpeas for a protein boost.
- Veggie Variety: Feel free to add other vegetables like chopped broccoli, bell peppers, or mushrooms.
- Spice it Up: Add a pinch of paprika, garlic powder, or onion powder for extra flavor.
- Make it Ahead: You can assemble the casserole ahead of time and bake it just before serving.
Variations:
- Turkey Bubble Up: Substitute ground turkey or turkey breast for the chicken.
- Vegetarian Bubble Up: Omit the chicken and add extra vegetables like mushrooms, zucchini, and spinach. You can also add a can of drained and rinsed black beans for extra protein.
- Creamy Tomato Bubble Up: Substitute cream of tomato soup for the cream of mushroom soup.
Nutritional Information (per serving, approximate):
This will vary based on the specific ingredients used. For a precise calculation, use a nutritional calculator app or website, inputting your exact ingredients. However, a general estimate would be around 300-350 calories, with a moderate amount of protein and fiber. This recipe is a great source of lean protein and complex carbohydrates.
This Weight Watchers Bubble Up Chicken and Rice Casserole is a delicious and healthy meal that's perfect for a busy weeknight. It's a simple yet satisfying dish that the whole family will love. Enjoy!