542 fewer calories
42g less fat
1/2 pound green beans, trimmed and cut into 1-inch pieces
2 teaspoons olive oil
1 (8-ounce) package cremini mushrooms, sliced
1 onion, thinly sliced
1 red bell pepper, thinly sliced
1 (10 3/4-ounce) can condensed fat-free cream of mushroom soup
3/4 cup lowfat (1%) milk
2 cups cooked cubed chicken
1 (8.8-ounce) package cooked long grain and wild rice
1/2 teaspoon salt
1/2 cup French fried onions
Preheat the oven to 350°F. Spray a 1 1/2-quart baking dish with nonstick spray.
Bring a large saucepan of lightly salted water to a boil. Add the beans; return to a boil and cook until just crisp-tender, 3 – 4 minutes. Drain.
Heat the oil in a large nonstick skillet over medium-high heat. Add the mushrooms, onion, and bell pepper. Cook, stirring occasionally, until lightly browned, 6 – 8 minutes.
Whisk together the soup and milk in a small bowl. Add the soup mixture to the mushroom mixture, stirring until the mixture comes to a boil. Remove from the heat. Stir in the beans, cooked chicken, rice, and salt. Spoon into the baking dish. Sprinkle the fried onions over the casserole and bake, uncovered, until the casserole is bubbly and the top is golden, 20 – 25 minutes.
Prep Time: 15 minutes
Cook Time: 40 minutes
Yield: 5 cups - 6 servings
Per Serving (generous 3/4 cup): 261 Cal (31% from Fat, 27% from Protein, 41% from Carb); 18 g Protein; 9 g Tot Fat; 4 g Sat Fat; 2 g Mono Fat; 27 g Carb; 3 g Fiber; 5 g Sugar; 65 mg Calcium; 1 mg Iron; 778 mg Sodium; 37 mg Cholesterol
Original recipe courtesy Paula Deen: Chicken and Rice Casserole
Lightened Up recipe courtesy of Bobby Deen and the Paula Deen Test Kitchen
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