| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy |
|
Casseroles |
4 |
Servings |
INGREDIENTS
| 2 |
ts |
Olive oil |
| 1/2 |
c |
Chopped onion |
| 1 |
|
Clove garlic; minced |
| 1 1/2 |
md |
Red bell peppers; diced |
| 1 |
c |
Frozen corn; thawed |
| 1 |
c |
Low-salt chicken broth |
| 1 1/2 |
ts |
Dried thyme |
| 1/4 |
ts |
Freshly ground black pepper |
| 2 |
c |
Cooked brown or white rice |
| 1/4 |
c |
Nonfat sour cream; plus 2 tablespoons |
| 2 |
tb |
Dijon mustard |
| 8 |
oz |
Skinless cooked chicken; diced, or smoked turkey |
| 3 |
oz |
Mozzarella cheese; part skim milk, shredded |
| 1/4 |
c |
Chopped parsley |
INSTRUCTIONS
1. Preheat the oven to 425 oF. Spray a 1 1/2 quart casserole with nonstick
cooking spray.
2. In a large nonstick skillet over medium-high heat, warm the oil until
hot but not smoking. Add the oni and garlic and cook, stirring, until the
onion begins to brown, 3-5 minutes.
3. Add the bell peppers, corn 1/4 cup of the broth, the thyme and black
pepper, and continue cooking until the bell pepper begins to soften, 3-5
minutes.
4. Stir in the remaining 3/4 cup broth, the rice, sour cream, and mustard.
Add the chicken, remove from the heat, and stir until well combined. Stir
in one-third o the mozzarella and the parsley.
5. Transfer the mixture to the prepared casserole. Spread the mixture
evenly. Sprinkle with the remaining mozzarella and bake for 20 to 25
minutes, or until the ca erole is heated through and the cheese has melted.
Microwave Shortcuts: In a 2-quart microwave safe casserole, combine the
oil, onion, garlic and bell peppers. Cover and cook at high for 4 minutes,
or until the peppers and onion begin to soften. ir in the corn, 1/2 cup of
the broth, the thyme, black pepper, rice, sour cream, mustard, and chicken.
Stir in one-third of the mozzarella and the parsley. Re-cover and cook at
high for 7 minutes stirring once. Sprinkle with the remaining cheese and
cook at high for 3 minutes, or until the cheese is melted and the casserole
is heated through.
Each serving provides: 1/2 fat, 3 proteins, 1/2 vegetable (adjusted to new
program), 1 1/2 breads, 20 optional calories. Nutrition Information: Values
are approximate per serving: 378 calories,
28 clove garlic; minced protein, 12 g fat, 39 g carbohydrate, 63 mg
cholesterol, 557 mg sodium. Serving Suggestion: Slice tomatoes and sprinkle
them liberally with fresh basil. For dessert, serve crisp almond biscotti
with freshly brewed coffee.
NOTES : very unappetizing, but fairly tasty. Next time, I'll use Dijon.
Recipe by: Weight Watchers Smart Choice Recipe Collection
Posted to Bakery-Shoppe Digest V1 #217 by "Lewis'"
<lewises@flatoday.infi.net> on Sep 3, 1997
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