Capture the flavors of Louisiana with this casserole. Your family will love the taste and you’ll love the taste and you’ll love the simple preparation.

Serves 4

Cooking spray

  • 1 cup fat-free, low-sodium chicken broth
  • 1 cup dry white wine (regular or nonalcoholic)
  • 1 large onion, chopped
  • 1 medium green bell pepper, chopped
  • 2 medium ribs of celery, chopped
  • 1/4 cup snipped fresh parsley
  • 1/2 teaspoon dried basil, crumbled
  • 1/2 teaspoon dried thyme, crumbled
  • 1 large dried bay leaf
  • 1/4 teaspoon red hot-pepper sauce
  • 14.5 ounce can no-salt-added diced tomatoes, undrained
  • 1 cup uncooked rice
  • 1/2 cup cubed lower-sodium, low-fat ham
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  1. Preheat the oven to 350 F. Lightly spray a 13 x 9 x 2-inch glass baking dish or 2 quart casserole dish with cooking spray.
  2. In a medium saucepan, stir together the broth, wine, onion, bell pepper, celery, parsley, basil, thyme, bay leaf and hot pepper sauce. Bring to a boil over medium-high heat, stirring occasionally. Remove from the heat.
  3. In the baking dish, stir together the tomatoes with liquid, rice and ham. Place the chicken on top. Pour the hot broth mixture over all.
  4. Bake, covered, for 45 to 55 minutes, or until the chicken is no longer pink in the center and the rice is tender. Discard the bay leaf.

Per serving:

  • Calories 392
  • Total fat 2 g
  • Saturated fat 0.5 g
  • Trans fat 0
  • Polyunsaturated fat 0.5 g
  • Monounsaturated fat 0.5 g
  • Cholesterol 74 mg
  • Sodium 295 mg
  • Carbohydrates 49 g
  • Fiber 4 g
  • Sugars 8 g
  • Protein 35 g

Dietary exchanges: 2-1/2 starch, 2 vegetable, 3-1/2 very lean meat

– from the book, “The New American Heart Association Cookbook, 8th Edition”, from the American Heart Association.

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