Creamy Curried Chicken-and-Rice Casserole
- Preparing Time: -
- Total Time: -
- Served Person: Makes 6 servings
- 1/4 cup all-purpose flour
- 3/4 tsp salt
- 1 cup chopped onion
- 1 tbsp fresh lemon juice
- 2 cups skim milk
- 2 tsp curry powder
- 1/2 cup cilantro, chopped
- vegetable-oil cooking spray
Preparation Cook rice as directed on package. Preheat oven to 400°F. Over medium-high heat, sauté onion, curry, and salt in oil for 3 minutes. Stir in flour. Whisk in milk 1/4 cup at a time. Bring liquid to a boil and immediately reduce the heat and continue cooking, whisking frequently for another 6 minutes or until the sauce thickens. Combine sauce, cooked rice, peas, carrots, red pepper, lemon juice, chicken, and cilantro. Coat an 8" x 8" baking dish with cooking spray; transfer mixture to baking dish. Cover with foil and bake 20 minutes. Remove foil and bake 10 minutes longer. Nutritional analysis per serving: 333 calories, 4 g fat (1 g saturated fat), 49 g carbohydrates, 24 g protein, 7 g fiber Nutritional analysis provided by Self
Preparation Cook rice as directed on package. Preheat oven to 400°F. Over medium-high heat, sauté onion, curry, and salt in oil for 3 minutes. Stir in flour. Whisk in milk 1/4 cup at a time. Bring liquid to a boil and immediately reduce the heat and continue cooking, whisking frequently for another 6 minutes or until the sauce thickens. Combine sauce, cooked rice, peas, carrots, red pepper, lemon juice, chicken, and cilantro. Coat an 8" x 8" baking dish with cooking spray; transfer mixture to baking dish. Cover with foil and bake 20 minutes. Remove foil and bake 10 minutes longer. Nutritional analysis per serving: 333 calories, 4 g fat (1 g saturated fat), 49 g carbohydrates, 24 g protein, 7 g fiber Nutritional analysis provided by Self
