Recipe: One-Pot Chicken and Brown Rice Casserole

This recipe is a good way to get vegetables into a meal, and all with easy, one-pot cooking. It features brown rice — the grain of rice with the outer hull removed. The bran and inner grain layers remaining have a light brown color, nutty taste and chewy texture.

Ingredients

1 tablespoon olive or canola oil
1 Vidalia onion (chopped)
2 garlic cloves (minced)
2 stalks celery (diced)
1 red pepper (sliced in thin strips)
1 cup mushrooms (chopped)
1 medium tomato (chopped)
½ cup brown rice (uncooked, not instant or quick cooking)
8 ounces boneless, skinless chicken thighs, cut into bite sized pieces
2 cups vegetable stock or broth (unsalted or low sodium)
1 teaspoon turmeric
1 cup frozen green beans

Directions

1. In a stock pot with a tight fitting lid, place all the ingredients except the frozen green beans. Bring to a boil. Reduce heat to low, cover and cook about 35 minutes.
2. Stir in green beans, cover and simmer for 8-10 minutes longer. If needed, add ¼ to ½ cup more stock or water if no moisture left in bottom of pot. Ready to eat as soon as green beans are cooked.

Nutrition information

Makes 2 servings. Recipe can be doubled or tripled as needed.

Calories: 520
Total fat: 16g
Saturated fat: 3g
Trans fat: 0g
Cholesterol: 80mg
Sodium: 270mg
Total Carbohydrate: 58g
Fiber: 8g
Sugars: 12g
Protein: 28g

Contributors: Digestive disease health team dietitians