Coconut Chicken & Rice Casserole

Now that I am managing a baby and trying to get back to work I’ve had to become more organized when it comes to meal planning. In the past, I would decide around 3 p.m. what I felt like for dinner and then whip it up when I got home. Now, doing that isn’t as easy…mostly because I don’t like dragging Sydney to the grocery store, and because I am working in the evenings.  So to make my life easier I have started to get into using freezer meals on days that I am working late. Before I head into town I pop one of my freezer meals into the oven, set the oven timer on and head out to go see clients. Dinner is then hot and ready to be served when Ross gets home…that is only if I set the oven to the correct temperature (sometimes I set the stove too low and Ross gets icicles in his dish:-).

To make life even easier, I really like 1-pot meals (quick and easy to prepare). This is a recipe that I adapted into a 1-pot meal that can also be put into a casserole dish and be frozen.  I used white basmati rice, but you could use brown rice and just add more broth or water.

Nutritionally speaking, this is a great recipe for heart health and managing weight or diabetes. 1 serving (1.5 cups) = 350 calories, 10 grams fat, 38g carbohydrates, 27 g protein and only 360 mg of sodium.

Hope you enjoy!

Coconut Chicken & Rice Casserole  (Printable PDF)

INGREDIENTS

  • 1 tbsp CANOLA OIL
  • 3 breast CHICKEN BREAST, BONELESS, RAW
  • 14.5 fl oz COCONUT MILK, CANNED, LITE (1 can)
  • 1 tsp RED CURRY PASTE
  • 3.5 cup BROTH, CHICKEN, LOW SALT, canned
  • 1.5 cup BASMATI RICE, DRY
  • 2 small RED PEPPER, SWEET, RAW
  • 2 cup GREEN BEAN, CUT, FROZEN
  • 1 tbsp LEMON JUICE, RAW
  • 1 tsp Windsor Half Salt TM
  • 1 tsp BLACK PEPPER, GROUND

DIRECTIONS
1. In a large 2 inch deep frying pan, or 5-quart Dutch oven heat canola oil over medium-high heat. Season chicken with salt and pepper and then place in pan. Cook chicken until brown on both sides.

2. Add the coconut milk, curry paste, broth and rice to the pot. Bring to a boil, then turn heat down to a simmer (medium). Cook until rice is tender (approx. 30-45 minutes). When most of the liquid has been absorbed by the rice, add in the bell peppers and green beans. Continue cooking until vegetables and rice are tender (approx. 8-10 minutes). Sprinkle in lemon juice at the very end.

Note: I added red onions and garlic to this dish, as I like to add them to almost everything.

*Altered recipe originally from: www.marthastewart.com/337001/spicy-coconut-chicken-casserole

Nutritional information: 1 serving = 1.5 cups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
This entry was posted in 1 pot meals, Diabetic, Freezer meals, Healthly Living, Heart healthy, Low Calorie, Low Carb and tagged , , . Bookmark the permalink.

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