Recipe Makeover - Paula Deen's Chicken & Rice Casserole - 38.5g Carbs, 5g Fiber
From: www.webmd.com and Elaine Magee
I love doing Paula Deen recipe makeovers because:
1. She rocks the kitchen.
2. She has a tendency toward my kind of cooking (comfort food).
3. There are always quite a few changes I can make for a big ticket
nutritional pay off.
Today we are making over Paula's popular Chicken & Rice Casserole. The
original recipe calls for canned green beans. I don't do canned vegetables
(not that there is anything wrong with that - except the added sodium); I
just would rather use frozen or fresh vegetables. I think they taste
better, although it seems that people prefer whatever they were raised
with.
I also used skinless roasted chicken breast instead of any type of
chicken meat with skin. And I used the 98% fat free condensed cream
of chicken soup instead of regular and reduced fat sharp cheddar instead
of regular. I made a blend of light mayonnaise and fat free sour cream
instead of real mayonnaise, which creates a wonderful tasting mixture
with 75% less grams of fat compared to the real thing.
Lastly the original recipe calls for a box of long grain white and
wild rice. I used 4 cups of cooked brown rice and it seemed to work
great. The pinch of salt (or any salt or that matter) simply isn't
needed with the other ingredients that will contribute some sodium.
We cut the calories by 45% and the total fat and saturated fat were
cut by about 70%! Cholesterol was cut in half and the fiber increased
by 2 grams per serving.
Here's the best part...it still tastes terrific - savory and satisfying!
Before - After
Calories ------- 646 ----- 354
Fat ------------ 38g ----- 11g
Saturated Fat --- 9g ----- 3g
Cholesterol ---- 120mg --- 62mg
Fiber ---------- 3.5g ---- 5.5g
--> Light & Easy Chicken & Rice Casserole
10 3/4-oz can condensed cream of chicken or celery soup
1/2 cup light mayonnaise
1/2 cup fat free sour cream
3 cups frozen green beans
3 cups diced, cooked chicken breast, without skin
1 medium sweet or yellow onion, chopped
8 oz can water chestnuts, drained and chopped
4 oz jar or can pimentos, drained (optional)
4 cups cooked brown rice (or cooked brown rice and wild rice blend)
1 cup shredded reduced fat sharp cheddar cheese
1. Preheat oven to 350-degrees. Coat a 9 x 13-inch baking dish
(or 3-quart casserole dish) with canola cooking spray.
2. In large mixing bowl, combine condensed soup, light mayonnaise
and fat free sour cream.
3. Add remaining ingredients to the mixing bowl and combine with
mayonnaise mixture. Spread into prepared baking dish and bake for
25 minutes or until bubbly.
Servings: 8
Nutrition per Serving:
354 Calories, 28% Calories from Fat, 11g Fat, 3g Saturated Fat,
4g Monounsaturated Fat, 3g Polyunsaturated Fat, 62mg Cholesterol,
25g Protein, 38.5g Carbs, 5g Fiber, 435mg Sodium
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