Healthy Nutrition Tips

Chicken Casserole with Brown Rice & Mushrooms

healthy chicken casserole recipe

Chicken Casserole with Brown Rice & Mushrooms

Recipe by Becky Duffett | Photo by Erin Kunkel

Kick the canned meals. This hen casserole is just as comforting as your family’s favorite oven-baked meal, but freshened up with real components. Top it off with Parmesan, parsley, and sour cream or deliver a salty crunch into the combination with bacon crumbles.


1 cup (7 oz/220 g) brown rice
four small hen thighs, bone in, skin on (about 1½ lb/750 g)
Salt and freshly ground pepper
1 tablespoon extra-virgin olive oil
8 oz (250 g) mushrooms, quartered or sliced
½ yellow onion, sliced
1 clove garlic, minced
1 tablespoon chopped recent thyme leaves
½ cup (4 fl oz/125 ml) sherry or dry white wine
1½ cups (12 fl oz/375 ml) hen inventory, lowered sodium
½ cup (2 oz/60 g) grated Parmesan cheese
¼ cup (⅓ oz/10 g) chopped recent parsley leaves
Low-fat Greek yogurt or sour cream for serving


Preheat the oven to 350°F (180°C). Butter an 8-inch (20-cm) square baking pan. Pour the rice in the backside of the pan, and tilt to spread in a good layer.

Season the hen thighs with salt and pepper. In a large sauté pan over medium-high warmth, heat 1 tablespoon of the olive oil. Add the hen thighs and sear until brown, about three minutes per aspect. (The hen won’t be cooked by way of.) Arrange on prime of the rice in the baking dish.

Pour off all but 1 tablespoon fats and return the pan to the heat. Add the mushrooms and sauté till they launch their liquid, 5 minutes. Add the onion and sauté till tender, 5 minutes. Stir in the garlic and thyme till fragrant, 1 minute. Season with salt and pepper. Pour in the sherry, stirring to scrape up any browned bits on the bottom of the pan. Transfer to the baking dish.

Pour the hen inventory over all the elements within the baking dish. Cover the pan tightly with foil. Bake till the rice is almost tender, about 45 minutes. Remove the foil and continue to bake till golden, 30 minutes longer.

Heap the casserole into bowls, sprinkle with the Parmesan and parsley, add a dollop of yogurt or sour cream, should you like, and serve warm.

Makes four servings

Nutrition Facts (per serving)

Calories 508
Protein 33 g
Total fats 22 g
Saturated fats 6 g
Carbs 43 g
Fiber 4 g
Total sugars three g
Added sugars zero g
Sodium 276 mg

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