This is a healthy and delicious casserole meal that can be put together quickly or even made ahead of time. The other wonderful thing is that it cooks on its own while you take care of other things in your life. Easy assembly and easy clean up. John prepared this on our first date almost 21 years ago! Needless to say, I was quite impressed. A man who can cook…how wonderful!!!
Ingredients:
- 2 lb. Boneless, Skinless Chicken Breasts
- 1 cup (uncooked) Instant Brown Rice
- 4 cups raw Broccoli and Carrots mixed
- 2-15 oz. cans No Salt Added Italian Stewed Tomatoes
- Your choice of seasonings: Italian Seasoning, Oregano, Basil, and/or Garlic Powder
- Non-stick Spray
- 4 T Grated Parmesan Cheese
Directions:
Preheat oven to 3750 F. Clean and prepare vegetables, set aside. In large Pyrex baking dish, coat bottom with cooking spray. Sprinkle your choice of seasonings over bottom of dish. Add rice to dish, spread to cover entire bottom. Place 1 piece of chicken in each corner of dish. In center, arrange vegetables around chicken. Sprinkle again with your choice of seasonings. Add stewed tomatoes to cover chicken & vegetables. Top with Parmesan cheese and seasonings, if desired. Bake at 3750 for 35-45 minutes. Do not overcook!! Serves 4
Nutrition Facts Per Serving (~4 oz, Chicken, 1 Cup of Vegetables, 3/4 Cup of Rice):
| Calories 500 | Saturated Fat 2 gm | Carbohydrate 54 gm |
| Fat 8 gm | Sodium 300 mg | Fiber 10 gm |
