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.
- 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
- 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.
- 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.
- 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.
- 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.
- 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.