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)
- 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
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