“We all have busy lives these days and little time to prepare full course meals– the way mom did. I’ve learned over the last few years how to create meals that take minutes to prepare, are delicious and a part of the clean eating lifestyle. This recipe is one I think you will feel good about serving to your family.” …gale
Chicken and Red Rice Casserole
Ingredients:
4 chicken breast (skin removed)
2 egg whites (for dipping chicken)
1/2 cup plain yogurt (0% fat)
2 cups either Quick or Old Fashioned Oats
2 tsp Italian Seasoning
1/2 tsp cayenne pepper
1/2 tsp black pepper
1/2 tsp kosher or sea salt (optional)
1/2 tsp garlic powder
2 tbsp extra virgin olive oil (for browning chicken)
Red Rice
Ingredients: (Serves 3-4)
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 cup brown rice…not quick style (Uncle Ben’s is a good choice)
1 tbsp extra virgin olive oil for sautéing
1 cup chicken broth (reduced sodium, fat free)
1/2 tsp kosher or sea salt (optional)
1/2 tsp black pepper
1 tbsp hot sauce (Frank’s has a no sugar sauce)
1 (14.5 oz.) can diced petit tomatoes with juice (all natural)
1 cup or 8 oz. can all natural tomato sauce (no salt added)
Directions:
In a large bowl mix yogurt, egg whites and 1/2 tsp salt (not optional here as it acts as a tenderizer). Add the chicken pieces and coat with the mixture. Cover and let set in the refrigerator 1-2 hrs.–or if crunched for time, leave in the frig while preparing the remaining ingredients.
In a food processor add oats, 1/2 tsp salt (optional), black pepper, cayenne pepper, garlic powder, Italian seasoning and pulse until a flour like consistency. You can also use a blender…just takes a bit longer to turn into flour.
Place the flour mixture in a gallon size zip lock bag or large mixing bowl.
Take chicken one piece at a time from egg/yogurt mixture allowing excess to drip off, place chicken one at a time in the bag with flour mixture, shake the bag to lightly coat, remove the chicken and set on a plate until all pieces are coated. Over *med-low heat lightly brown chicken on both sides, remove from the skillet and allow to drain on a paper towel while preparing rice.
Preheat oven to 375 degrees. *Heat extra virgin olive oil in skillet, add chopped onion and bell pepper and sauté for 2-3 minutes then add brown rice. Continue to sauté for another 2-3 minutes. In large casserole dish add chicken broth, salt, black pepper, hot sauce, diced tomatoes, cheyenne pepper, sautéed onion, bell pepper and brown rice. Stir to incorporate and place chicken on top. Cover with a lid or foil and bake approximately 45 minutes or until rice is tender and has absorbed most of the liquid. Serve with your favorite vegetable.
Tips:
*Careful not to heat the oil to the smoking point.
Buttermilk can be substituted for yogurt.
If you would like to serve the rice as a side dish without the chicken, just follow the recipe for rice prep.
Gale Compton
Fit Fabulous Forever
