Fireside Low Fat Casserole (Printable)
Hearty dish of chicken, vegetables, and tomato sauce baked to perfection for a wholesome meal.
# List of ingredients:
→ Protein
01 - 1 lb skinless chicken breast, cut into 1-inch cubes
→ Vegetables
02 - 2 cups zucchini, sliced
03 - 1 cup carrots, diced
04 - 1 cup red bell pepper, chopped
05 - 1 cup onion, chopped
06 - 2 cloves garlic, minced
→ Grains
07 - 1 cup cooked brown rice
→ Sauce
08 - 1 can (14 oz) diced tomatoes, no salt added
09 - 1/2 cup low-sodium chicken broth
10 - 2 tbsp tomato paste
→ Seasonings
11 - 1 tsp dried basil
12 - 1 tsp dried oregano
13 - 1/2 tsp smoked paprika
14 - 1/2 tsp black pepper
15 - 1/2 tsp salt (optional)
→ Topping
16 - 1/2 cup reduced-fat mozzarella cheese, shredded
17 - Nonstick cooking spray
# Steps:
01 - Preheat oven to 375°F. Lightly coat a 9x13-inch casserole dish with nonstick cooking spray.
02 - In a large nonstick skillet, sauté the chicken over medium heat for 4–5 minutes, until lightly browned but not fully cooked. Remove and set aside.
03 - In the same skillet, add onion, garlic, carrots, and bell pepper; sauté for 4 minutes until slightly softened.
04 - Add zucchini and cook for another 2 minutes.
05 - In a large bowl, combine sautéed vegetables, browned chicken, cooked brown rice, diced tomatoes, chicken broth, tomato paste, basil, oregano, smoked paprika, black pepper, and salt. Mix well.
06 - Transfer mixture to the prepared casserole dish, spreading evenly.
07 - Cover with foil and bake for 25 minutes.
08 - Remove foil, sprinkle mozzarella evenly over the top, and bake uncovered for 10–12 minutes until cheese is melted and bubbly.
09 - Let rest for 5 minutes before serving.
# Expert Advice:
01 -
- You get all the comfort of a cheesy baked dish without the heavy feeling afterward
- The leftovers actually taste better the next day, if they last that long
02 -
- I once rushed the resting step and burned my tongue on molten cheese
- The smoked paprika is not optional if you want that depth of flavor
03 -
- Cut all your vegetables to roughly the same size for even cooking
- Grate your own cheese instead of buying pre-shredded for better melting