Parmesan Chicken and Rice Casserole

Parmesan cheese adds a nutty, salty flavor. Garnish the dish with a thyme sprig, if you like. Total time: 37 minutes.

Yield: 4 servings (serving size: 2 chicken thighs and 1 cup rice)

Ingredients

• Cooking spray
• 1  cup  chopped onion
• 2  garlic cloves, minced
• 2  (3 1/2-ounce) bags boil-in-bag brown rice
• 1/3  cup  dry white wine
• 8  skinless, boneless chicken thighs (about 1 3/4 pounds)
• 1 1/2  teaspoons  chopped fresh thyme
• 1/2  teaspoon  salt
• 2  cups  fat-free, less-sodium chicken broth
• 3  tablespoons  whipping cream
• 1/3  cup  (1 1/2 ounces) shredded Parmesan cheese

Preparation

1. Preheat oven to 450°.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 2 minutes. Add garlic; sauté 30 seconds. Remove rice from bags; add to pan. Sauté 30 seconds. Stir in wine; cook 30 seconds or until liquid almost evaporates. Spoon rice mixture in an even layer into a 13 x 9–inch baking dish coated with cooking spray.

3. Arrange chicken thighs in a single layer over rice mixture; sprinkle evenly with thyme and salt. Combine broth and cream, stirring well; pour over chicken and rice mixture.

4. Bake at 450° for 15 minutes. Sprinkle with cheese. Bake an additional 5 minutes or until chicken is done.

Nutritional Information

Calories:

498 (35% from fat)

Fat:

19.1g (sat 7.5g,mono 6.7g,poly 3.1g)

Protein:

38.2g

Carbohydrate:

43.8g

Fiber:

5.6g

Cholesterol:

122mg

Iron:

3mg

Sodium:

765mg

Calcium:

198mg