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Chicken and Rice Cassarole
Total Calories per Serving:   300  
Fat Calories per Serving:   52
Percent Fat Calories per Serving:   17.33%

Portion -  3 oz thigh, 1 cup rice
Recipe serves four


12 oz of boneless skinless chicken thigh filets (3 oz per serving)

2 cups of dry rice (cooked per rice package instructions, without butter added)

1 cup of sliced and chopped mushrooms

¼ cup of sliced or shredded carrots

1/3 cut of onions, chopped

2 tsps of Goya chicken bullion

1 tbl of dried parseley flakes

garlic powder to taste

salt to taste

ground black pepper to taste


Cook rice according to rice package instructions. When water begins to boil, add salt, pepper and bullion. Set rice aside. Hints: Rinse the rice before you boil it. Also, do not overwork rice by stirring it too much. Stir lightly only once or twice.

Preheat oven to 325 degrees. Thoroughly rinse chicken and drain. Place chicken in casserole dish (about 10”). Season the chicken on both sides with salt, pepper and garlic powder. Bake chicken in open dish for 15 minutes on both sides.

Remove dish from oven. If there is no moisture in the dish add 2 to 3 tbls of water. Add mushrooms, carrots and onions and mix well. Continue to bake for another 20 minutes. Remove dish from oven and add 4 cups of rice and parseley. Mix well.

Bake for another 5 to 10 minutes. Remove from oven and serve.

Nutrition Data
Serving Size 3 oz thigh, 1 cup rice 
Total Calories 300 
    Calories from Fat 52 
% Daily Value
Total Fat Grams 6  9.23% 
    Saturated Fat Grams 1.5  
    Trans Fat Grams 0  
    Polyunsaturated Fat Grams 0  
    Monounsaturated Fat Grams 0  
Cholesterol MG 82.5  
Sodium MG 1100  
Total Carbs 47  15.67% 
    Fiber Grams 0  
    Sugar Grams 0  
    Protein Grams 20.5  


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