Ingredients Jump to Instructions ↓

  1. 2 teaspoons olive oil

  2. 1/2 cup chopped onion

  3. 1 clove minced garlic

  4. 1-1/2 medium red bell peppers, diced

  5. 1 cup frozen corn, thawed

  6. 1 cup low-salt chicken broth

  7. 1-1/2 teaspoons dried thyme

  8. 1/4 teaspoon freshly ground black pepper

  9. 2 cups cooked brown or white rice

  10. 1/4 cup plus 2 Tablespoons non-fat sour cream

  11. 2 Tablespoons Dijon mustard

  12. 8 ounces skinless, diced cooked chicken or smoked turkey

  13. 3 ounces part skim milk mozzarella cheese, shredded

  14. 1/4 cup chopped parsley

Instructions Jump to Ingredients ↑

  1. Preparation: Preheat the oven to 425 degrees F. Spray a 1-1/2 quart casserole with nonstick cooking spray. In a large nonstick skillet over medium-high heat, warm the oil until hot but not smoking. Add the onion and garlic and cook, stirring, until the onion begins to brown, 3 to 5 minutes. Add the bell peppers, corn 1/4 cup of the broth, the thyme , and black pepper, and continue cooking until the bell pepper begins to soften, 3 to 5 minutes. Stir in the remaining 3/4 cup broth, the You may use brown rice or white rice , sour cream , and mustard . Add the chicken or turkey , remove from the heat, and stir until well combined. Stir in one-third of the mozzarella and the parsley. Transfer the mixture to the prepared casserole . Spread the mixture evenly. Sprinkle with the remaining mozzarella and bake for 20 to 25 minutes, or until the casserole is heated through and the cheese has melted. Microwave Shortcuts: In a 2-quart microwave safe casserole, combine the oil, onion, garlic and bell peppers. Cover and cook at high for 4 minutes, or until the peppers and onion begin to soften. Stir in the corn, 1/2 cup of the broth, the thyme, black pepper, rice, sour cream, mustard, and chicken. Stir in one-third of the mozzarella and the parsley. Re-cover and cook at high for 7 minutes, stirring once. Sprinkle with the remaining cheese and cook at high for 3 minutes, or until the cheese is melted and the casserole is heated through. Yield: 4 servings Serving Suggestion: Slice tomatoes and sprinkle them liberally with fresh basil . For dessert, serve crisp almond biscotti with freshly brewed coffee. Each serving provides: 1/2 fat, 3 proteins, 1/2 vegetable (adjusted to new program), 1-1/2 breads, 20 optional calories. Nutrition Information: Values are approximate per serving: 378 calories, 28 g protein, 12 g fat, 39 g carbohydrate, 63 mg cholesterol, 557 mg sodium. Recipe Source: Ralph's Market chain Reprinted with permission.


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