STEROID
01-01-2012, 01:08 AM
Chicken, Rice, & Mushroom Casserole
http://img339.imageshack.us/img339/8817/40576347.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg339.imageshack.us%2Fimg3 39%2F8817%2F40576347.jpg)
Total Time 80 minutes
Ingredients
2 1/2 lb boneless, skinless chicken thighs (about 10 pieces)
Pinch of salt substitute and freshly ground black pepper
2 Tbsp extra virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 lb mushrooms, sliced
2 3/4 Cup low-sodium chicken stock
3/4 C Plain 0% Greek Yogurt
1 Cup brown rice
2 tsp dried Italian seasoning
1/4 Cup chopped fresh parsley
Preparation
Preheat oven to 375°F. Heat 2 tablespoons oil in skillet over medium-high heat. Season chicken pieces with salt and pepper. Working in batches, brown chicken about 3 to 5 minutes on both sides. (Chicken does not have to be cooked through, just browned.) Remove chicken to bowl and set aside.
Add 1 tablespoon oil to skillet. Lower heat to medium, add onions, and cook, about 3 minutes. Add garlic; cook 30 seconds more. Spoon onions and garlic into a shallow 9 x 13 x 2 3-quart casserole dish.
Raise heat to medium high. Add mushrooms to skillet. Sauté, until lightly brown, and mushrooms release some moisture. Add mushrooms to baking dish.
Add 1/4 cup chicken stock to pan, scraping up browned bits from bottom of pan. Let reduce to about 1 tablespoon. Add remaining 2 1/2 cups stock and remove from heat. Whisk in yogurt and 1 1/2 teaspoons salt substitute. Stir rice into baking dish. Stir yogurt-stock mixture into rice. Add Italian seasoning to dish.
Place chicken on rice mixture in a single layer. Cover tightly with aluminum foil. Bake for 75 minutes. Remove foil. If there's too much liquid, let cook 5 minutes. Sprinkle with fresh parsley before serving.
Nutrition Information
Calories 401,
Fat 13g,
Saturated Fat 2g,
Trans Fat 0g,
Cholesterol 149mg,
Carbohydrate 21g,
Fiber 2g,
Sugar 4g,
Protein 50g
http://img339.imageshack.us/img339/8817/40576347.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg339.imageshack.us%2Fimg3 39%2F8817%2F40576347.jpg)
Total Time 80 minutes
Ingredients
2 1/2 lb boneless, skinless chicken thighs (about 10 pieces)
Pinch of salt substitute and freshly ground black pepper
2 Tbsp extra virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 lb mushrooms, sliced
2 3/4 Cup low-sodium chicken stock
3/4 C Plain 0% Greek Yogurt
1 Cup brown rice
2 tsp dried Italian seasoning
1/4 Cup chopped fresh parsley
Preparation
Preheat oven to 375°F. Heat 2 tablespoons oil in skillet over medium-high heat. Season chicken pieces with salt and pepper. Working in batches, brown chicken about 3 to 5 minutes on both sides. (Chicken does not have to be cooked through, just browned.) Remove chicken to bowl and set aside.
Add 1 tablespoon oil to skillet. Lower heat to medium, add onions, and cook, about 3 minutes. Add garlic; cook 30 seconds more. Spoon onions and garlic into a shallow 9 x 13 x 2 3-quart casserole dish.
Raise heat to medium high. Add mushrooms to skillet. Sauté, until lightly brown, and mushrooms release some moisture. Add mushrooms to baking dish.
Add 1/4 cup chicken stock to pan, scraping up browned bits from bottom of pan. Let reduce to about 1 tablespoon. Add remaining 2 1/2 cups stock and remove from heat. Whisk in yogurt and 1 1/2 teaspoons salt substitute. Stir rice into baking dish. Stir yogurt-stock mixture into rice. Add Italian seasoning to dish.
Place chicken on rice mixture in a single layer. Cover tightly with aluminum foil. Bake for 75 minutes. Remove foil. If there's too much liquid, let cook 5 minutes. Sprinkle with fresh parsley before serving.
Nutrition Information
Calories 401,
Fat 13g,
Saturated Fat 2g,
Trans Fat 0g,
Cholesterol 149mg,
Carbohydrate 21g,
Fiber 2g,
Sugar 4g,
Protein 50g