12.28.10 Creamy Chicken-and-Rice Casserole

I made dinner again from another of Angie's fabulous recipes.  It was delicious and we ate every morsel.  I also love that you can make it ahead of time and freeze it!  Best part, it is less than 7 grams of fat per serving.

Ingredients
1 (6.9-ounce) package one-third-less-salt chicken-flavored rice-and-vermicelli mix with chicken broth and herbs
1 tablespoon margarine
2 1/4 cups hot water
Vegetable cooking spray
1 1/2 pounds skinned, boned chicken breasts, cut into bite-sized pieces
1 cup presliced fresh mushrooms
1/2 teaspoon garlic powder
3/4 cup nonfat sour cream
1/4 teaspoon pepper
1 (10 3/4-ounce) can reduced-fat, reduced-sodium condensed cream of mushroom soup, undiluted
1/4 cup crushed multigrain crackers (about 6 crackers)
1 tablespoon margarine, melted
1/2 teaspoon poppy seeds

Preparation
Cook rice mix in a large nonstick skillet according to package directions, using 1 tablespoon margarine and 2 1/4 cups hot water. Remove mixture from skillet; set aside. Wipe skillet with a paper towel.

Coat the skillet with cooking spray, and place over high heat until hot. Add chicken, mushrooms, and garlic powder; sauté 6 minutes or until chicken loses its pink color. Combine rice mixture, chicken mixture, sour cream, pepper, and soup in a bowl; stir well. Spoon mixture into a 2-quart casserole coated with cooking spray. Combine cracker crumbs, margarine, and poppy seeds; stir well, and sprinkle over chicken mixture. Bake at 350° for 35 minutes or until thoroughly heated.


Make-Ahead Tips: You can assemble the casserole ahead of time, omitting the cracker-crumb mixture; cover and chill in the refrigerator or freeze (thaw frozen casserole overnight in refrigerator). Let stand at room temperature 30 minutes; top with cracker-crumb mixture, and bake as directed.


Nutritional Information
Calories:334 (18% from fat)
Fat:6.8g (sat 1.6g,mono 2.2g,poly 2g)
Protein:32.2g
Carbohydrate:30g
Fiber:0.2g
Cholesterol:68mg
Iron:2mg
Sodium:687mg
Calcium:19mg