Chicken Artichoke Casserole with Rice Recipe With Nutrition Data and Calorie Count

Chicken Artichoke Casserole with Rice

A complete lowfat meal in a casserole - chicken and rice in a creamy sauce with artichokes and water chestnuts for a little crunch.

Yields:

12 servings

Prep Time:

45 mins

Cook Time:

60 mins

Meal Type:

Main Dish

Rating:

Ingredients

2 oz lowfat cheddar cheese
1 oz flour
1 stalk large celery
1 cup pieces or slices mushrooms
1 cup chopped onion
1 cup slices water chestnuts
15 artichoke hearts
4 oz light mayonnaise
6 oz nonfat plain yogurt
1 1/4 cups fat free cream of celery soup
1 1/3 cups nonfat milk
1 tsp chicken bouillon
3 cups cooked, diced chicken breast
2 cups long grain & wild rice
2 oz pimiento

Directions

In a saucepan, combine the flour, chicken bouillon and milk until smooth.
Bring to a boil, stirring constantly over medium heat. Cook for a few minutes, till thickened. Pour into a large bowl.
Stir in the soup, yogurt and mayonnaise; blend to smooth.
Stir in chicken, artichokes, water chestnuts, rice mix with seasoning packet, mushrooms, onion, celery, pimientos and pepper.
Place in a baking dish (9"x13"x3")coated with butter or non-stick cooking spray.
Sprinkle with a little flavored bread crumbs and lowfat cheddar cheese and bake for 60 minutes at 350 °F (175 °C).

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 200

% Daily Value*

Total Fat

Amount Per Serving 5.52g

% Daily Value 7%
- Saturated Fat
  
  Amount Per Serving 1.298g
- Trans Fat
  
  Amount Per Serving 0.01g
- Polyunsaturated Fat
  
  Amount Per Serving 2.018g
- Monounsaturated Fat
  
  Amount Per Serving 1.311g
Cholesterol

Amount Per Serving 35mg

% Daily Value 12%
Sodium

Amount Per Serving 596mg

% Daily Value 26%
Total Carbohydrate

Amount Per Serving 20.05g

% Daily Value 7%
- Dietary Fiber
  
  Amount Per Serving 1.6g
  
  % Daily Value 6%
- Total Sugars
  
  Amount Per Serving 5.57g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 17.02g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 6mcg

% Daily Value 1%
Vitamin C

Amount Per Serving 7mg

% Daily Value 8%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 7mg

% Daily Value 1%
Iron

Amount Per Serving 3mg

% Daily Value 17%
Potassium

Amount Per Serving 347mg

% Daily Value 7%

Nutrition summary:

Calories 200 KCal
Fat 5.52 g
Carbs 20.05 g
Protein 17.02 g

There are 200 calories in 1 serving of Chicken Artichoke Casserole with Rice.

How long would it take to burn off 200 KCal?
Basketball	20 minutes
Cycling (10 MPH)	27 minutes
Jogging	16 minutes
Running	13 minutes
Swimming (crawl, moderate pace)	19 minutes
Walking	23 minutes
Weight Training	23 minutes
Values estimated based on person weighing 160 lbs.