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Chicken and Rice Casserole

Yield: 4 servings
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Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes

Ingredients

  • 2 cups chicken broth
  • 1/4 cup all purpose flour
  • 3/4 cup skim milk
  • 2 cups boneless, skinless chicken breast, cooked and shredded
  • 1 1/2 cups minute rice (uncooked)
  • 1/2 cup reduced fat Mexican cheese, shredded
  • 3/4 teaspoon salt, divided
  • 3/4 teaspoon garlic powder, divided
  • 3/4 teaspoon onion powder, divided
  • 1/2 teaspoon black pepper, divided

Instructions

  • Preheat oven to 350 degrees F.
  • Add the chicken broth to a saucepan over medium high heat.
  • Add the flour to a medium size bowl and slowly whisk in the skim milk. Add it slowly so there aren't any clumps of flour.
  • Slowly whisk the milk mixture into the chicken broth. Add 1/2 teaspoon salt, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder and 1/4 teaspoon black pepper.
  • Let simmer for 2 minutes then remove from heat.
  • In a large bowl add the uncooked minute rice and stir in the cream of chicken soup. Add the shredded chicken, 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder and 1/8 teaspoon pepper. Mix together.
  • Spray a baking dish with nonstick cooking spray. Add the chicken and rice. Top with the shredded cheese. Bake for 30 minutes.