Casseroles make for a filling, satisfying meal. Using chicken breasts, which are lower in fat content, makes this dish a heartburn-friendly meal, since fatty foods can be a heartburn trigger for some people.
Related Information:
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour, 5 minutes
Ingredients:
- Nonstick vegetable spray
- 4 tsp vegetable oil, divided
- 4 boneless, skinless chicken breasts
- 2 cups sliced mushrooms
- 1 cup sliced carrots
- 1 cup baby peas
- 2 cups water, divided
- 2 tsp chicken bouillon granules
- 2 tbsp flour
- 1 cup rice (cook according to package directions, without added fat or salt)
Preparation:
- Preheat oven to 375 degrees F
- Spray a skillet with the nonstick vegetable spray, place over a medium heat, and add 2 tsp vegetable oil
- Add chicken breast, and cook for 4 to 6 minutes on each side, or until browned
- Place chicken breasts in a baking dish that has first been sprayed with the nonstick vegetable spray, then set aside
- Add remaining 2 tsp vegetable oil to skillet, then add mushrooms
- Cook for 3 to 4 minutes
- Add carrots, 1 cup water, bouillon granules to the skillet
- Cover and cook for 3 minutes
- In a small bowl, mix together remaining water with flour
- Add flour and water mixture to skillet, stirring until thickened
- Pour vegetable mixture over the chicken breasts
- Cover and bake for 30 minutes
- Serve with cooked rice
Nutritional information (per serving):
- Calories: 396
- Fat: 7 grams
- Sodium: 409 mg
- Carbohydrates: 47 grams
- Protein: 33 grams
