Low Fat Spanish Chicken And Rice Casserole Food

SKINNY CHICKEN AND RICE CASSEROLE

Steps:

• Preheat oven to 350ºF. Spray a 2 quart casserole dish with cooking spray.
• In a skillet, heat oil. Add green onions and mushrooms. Cook until tender.
• Add chicken. Sprinkle with flour. Cook for one minute, stirring constantly. Stir in milk, bring to a boil and cook for 3 minutes, or until thick and bubbly.
• Add brown rice. Fold in Greek yogurt, mayo and salt and pepper. Pour into prepared casserole dish.
• Top with cheese and bake for 20 minutes, or until cheese melts and it's bubbly around the edges.

CHICKEN & SPANISH CAULIFLOWER "RICE"

Steps:

• Core and cut cauliflower into 1-in. pieces. In batches, pulse cauliflower in a food processor until it resembles rice (do not overprocess)., Toss chicken with salt and pepper. In a large skillet, heat oil over medium-high heat; saute chicken until lightly browned, about 5 minutes. Add green pepper, onion and garlic; cook and stir 3 minutes., Stir in tomato juice and cumin; bring to a boil. Add cauliflower; cook, covered, over medium heat until cauliflower is tender, 7-10 minutes, stirring occasionally. Stir in cilantro and lime juice.

SPANISH CHICKEN & RICE BAKE

Steps:

• Mix soup, salsa, water, corn, and beans (optional) and rice in 2-quart shallow baking dish.
• Top with chicken (seasoned with salt and pepper) and sprinkle with chili powder.
• Cover tightly with casserole lid or foil.
• Bake at 375°F for 45 minutes or so.
• Sprinkle with cheese.

SPANISH CHICKEN CASSEROLE

Steps:

• Heat 2 tbsp of the olive oil in a large heavy pan, then add the onions and fry for about 10 minutes until lightly browned and soft. Transfer to a plate.
• Toss the chicken in the seasoned flour. Heat the remaining 1 tbsp of oil in the pan, then add the chicken and fry until evenly browned.
• Add the chicken broth, onions and their juices, orange juice and zest, sherry and Worcestershire sauce. Bring to the boil, then reduce the heat, cover and simmer for 25 minutes until the chicken is tender.
• Stir in the mushrooms and cook for 5 minutes. Taste and season with salt and black pepper if necessary. Just before serving, sprinkle over the chopped parsley and serve with boiled rice.

SPANISH RICE AND CHICKEN

Steps:

• Preheat oven to 425°. Place chicken in a greased 13x9-in. baking dish. Combine garlic salt, celery salt and paprika; sprinkle over chicken. Bake, uncovered, for 20 minutes. , Remove chicken from dish. Combine rice, onion, green pepper and parsley; spoon into pan. In a saucepan, bring broth, tomatoes, chili powder and salt to a boil. Pour over rice mixture; mix well. Place chicken pieces on top. Cover and bake until chicken registers at least 165° and rice is tender, 40-45 minutes.

LOW-FAT SPANISH RICE

Steps:

• Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
• Add rice, onion, and bell pepper; saute 5 minutes.
• Add remaining ingredients; simmer, uncovered, 5 minutes or until liquid is absorbed.
• If using regular rice cook rice first.
• Add rice to sauteed ingredients.
• Add remaining ingredients and cook until heated through.

SPANISH CHICKEN RICE CASSEROLE

Steps:

• In a large skillet, saute rice and vermicelli in butter until golden brown. Gradually stir in the water, tomatoes and contents of the rice seasoning packets. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until rice is tender. Meanwhile, in a large bowl, combine the chicken, corn, sour cream and 1/2 cup cheese. Stir in rice mixture. Transfer to a greased 3-qt. baking dish. Sprinkle with remaining cheese (dish will be full). Bake, uncovered, at 375 for 20-25 minutes of until heated through. Yield: 8 servings.

SPANISH CHICKEN AND RICE

Steps:

• Heat 2 tablespoons of the oil in a large pot.
• Season the chicken pieces with salt & pepper and brown in batches.
• Remove from pot.
• Add the remaining oil to the pot & gently saute the onion & capsicum until the onion is transparent.
• Stir in the paprika and cook for 30 seconds.
• Add the tomatoes and simmer gently until it has thickened.
• Stir in the water, then add the rice and the tumeric.
• Return the chicken to the pot and stir to combine.
• Bring to the boil, cover, reduce heat to low and simmer for about 1 hour or until chicken is tender and almost falling off the bone.

DASH DIET MEXICAN BAKE

Steps:

• Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.

ONE POT SPANISH CHICKEN AND RICE

Steps:

• Heat the oil in a large pot or pan over a medium heat and then add the chicken pieces and brown for 2 to 3 minutes, before adding the chorizo sausage and sautéing for a further 2 minutes.
• Add the onions, garlic and red pepper, and sauté for a few minutes until the chorizo sausage releases red oil and the vegetables have softened slightly.
• Add the rice and mix thoroughly and cook for 1 to 2 minutes to coat it all in oil.
• Add the stock and smoked paprika, and place a lid on the pot/pan. Simmer over a very low heat, with the lid on, for 45 minutes, or until the chicken is cooked and tender and the rice is soft and has absorbed all the liquid.
• Adjust the seasoning and gently fluff up the rice and mix all the vegetables and chicken through, before adding the olives and the chopped thyme.
• Serve immediately, setting the pot/pan on the table, with crusty bread and salad if liked.