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Ingredientes
- 2 tsp Extra virgin olive oil
- 1/2 c. Minced onion
- 1 x Clove garlic, chopped
- 1 1/2 med Red bell peppers, diced
- 1 c. Frzn corn, thawed
- 1 c. Low-salt chicken broth
- 1 1/2 tsp Dry thyme
- 1/4 tsp Freshly grnd black pepper
- 2 c. Cooked brown or possibly white rice
- 1/4 c. Nonfat lowfat sour cream, plus 2 Tbsp.
- 2 Tbsp. Dijon mustard
- 8 ounce Skinless cooked chicken, diced, or possibly smoked turkey
- 3 ounce Mozzarella cheese, part skim lowfat milk, shredded
- 1/4 c. Minced parsley
Direcciones
- 1. Preheat the oven to 425 oF. Spray a 1 1/2 qt casserole with nonstick cooking spray.
- 2. In a large nonstick skillet over medium-high heat, hot the oil till warm but not smoking. Add in the oni and garlic and cook, stirring, till the onion begins to brown, 3-5 min.
- 3. Add in the bell peppers, corn 1/4 c. of the broth, the thyme and black pepper, and continue cooking till the bell pepper begins to soften, 3-5 min.
- 4. Stir in the remaining 3/4 c. broth, the rice, lowfat sour cream, and mustard.
- Add in the chicken, remove from the heat, and stir till well combined. Stir in one-third o the mozzarella and the parsley.
- 5. Transfer the mix to the prepared casserole. Spread the mix proportionately. Sprinkle with the remaining mozzarella and bake for 20 to 25 min, or possibly till the ca erole is heated through and the cheese has melted.
- Microwave Shortcuts: In a 2-qt microwave safe casserole, combine the oil, onion, garlic and bell peppers. Cover and cook at high for 4 min, or possibly till the peppers and onion begin to soften. ir in the corn, 1/2 c. of the broth, the thyme, black pepper, rice, lowfat sour cream, mustard, and chicken.
- Stir in one-third of the mozzarella and the parsley. Re-cover and cook at high for 7 min stirring once. Sprinkle with the remaining cheese and cook at high for 3 min, or possibly till the cheese is melted and the casserole is heated through.
- program), 1 1/2 breads, 20 optional calories.
- 28 clove garlic; chopped protein, 12 g fat, 39 g carbohydrate, 63 mg 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.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 237g | |
| Recipe makes 4 servings | |
| Calories 261 | |
| Calories from Fat 145 | 56% |
| Total Fat 16.27g | 20% |
| Saturated Fat 6.14g | 25% |
| Trans Fat 0.0g | |
| Cholesterol 48mg | 16% |
| Sodium 259mg | 11% |
| Potassium 378mg | 11% |
| Total Carbs 14.04g | 4% |
| Dietary Fiber 2.3g | 8% |
| Sugars 3.97g | 3% |
| Protein 16.3g | 26% |
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