Healthy Chicken and Rice

Ingredients

• 2 cups brown rice
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 3 carrots, diced
• 2 celery stalks, diced
• 1 medium onion, diced
• 1 pound shredded chicken
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 1 teaspoon ground mustard
• ½ teaspoon paprika
• 1 cup nonfat, plain Greek yogurt
• 1 cup low-sodium chicken broth
• ¾ cup shredded cheddar cheese

Directions

1. In a large sauce pan, bring the rice and four cups of water to a boil. Cover, reduce heat, and cook until all liquid is absorbed—about 30 minutes.
2. Preheat the oven to 425°F. Lightly grease a 9x13” casserole dish.
3. In a large stockpot, heat the olive oil. Add the garlic, carrots, celery and onions. Cook until tender, then add the chicken.
4. Add the seasonings, yogurt, and broth. Stir in the cooked rice. Transfer the rice mixture to the prepared casserole dish. Sprinkle the cheese on top.
5. Cover with foil, then bake for 10 minutes. Remove the foil and bake for 10 more minutes.

*This dish works great if you want to premake it and bake it later. After sprinkling with cheese, cover tightly with foil and place in the freezer. Thaw overnight, then bake at 375°F for 45 minutes. Remove the foil and bake for 10-15 more minutes.
 

NUTRITIONAL INFO	PER SERVING
Calories	380 (120 from fat)
Total fat	13g
Saturated fat	4g
Cholesterol	60mg
Sodium	710mg
Carbohydrate	43g (3g dietary fiber, 4g sugar)
Protein	24g

 
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.