What came first, the chicken or the calories? While journeying down my dietary road, I�ve learned many new cooking skills and brought some flair back to my culinary risk taking. I can�t tell you how happy I am to treat myself to old favorites and new wonders while still whittling down my waistline. Here�s a little adventure I took last week. After having a wonderfully light tasting casserole at our company potluck luncheon, I requested the recipe from one of my coworkers. Later in the day I received, by email, this great tasting dish (from his wife) only to find out I had sabotaged my dieting day completely. I would never have guessed I was eating something so fatty until I read the recipe. I had eaten 2 servings at least. Determined to have this dish again, but without guilt, I printed it out and hit the grocery store on my way home from work. I replaced a few ingredients and changed a couple of methods to create the new and improved casserole dish you will love adding to your list of summertime favorites. It�s great for potluck luncheons too. �Nutty Chicken Rice Casserole� Their Ingredients My replacements 4 Chicken Breasts 4 Chicken Breasts 1 Cup Rice 1 cup brown or white rice, long grain, parboiled type if available � cup celery, diced 1 full cup celery, diced � cup onion, diced 1 full cup white onion, diced 1 stick butter fat free cooking spray 1 can cream of mushroom soup 1 can 97% fat free, low sodium, cream of mushroom 1 can cream of chicken soup 1 can 97% fat free, low sodium, cream of chicken 1 can sliced water chestnuts 1 can sliced water chestnuts 2/3 cup mayonnaise 1 cup fat free miracle whip (makes up the moisture loss from butter removed) � cup sliced mushrooms � cup sliced mushrooms 1 can chicken broth 2 cups of water � cup total of red, green, and yellow bell peppers, diced Black Pepper and garlic powder to taste Topping: Another stick of butter for topping 3 Tbsp of Light Tub Margarine of your choice 1 Package Ritz crackers, crushed 1 sleeve, about 20-30 Whole Wheat Crackers, Healthy Choice � Low Fat 2/3 cup toasted sliced Almonds � cup toasted sliced Almonds Method: Preheat oven to 350 degrees. Season the chicken breasts with black pepper and garlic powder. Salt is not needed due to the soups used later. Spray a large skillet with fat free cooking spray and brown the chicken breasts at medium heat on both sides until done. Remove the chicken breasts and slice into 1� pieces. Put aside, not back in the skillet. Add all vegetables to the skillet and cook for about 10 minutes, stirring occasionally. More cooking spray may be needed. Don�t overcook. Now add water chestnuts, soups, mayonnaise, and chicken. Stir well. Pour in 1 cup of rice and 2 cups of water. Bring to a boil then cover and turn on low. Do not open for 20 minutes, or until rice is done. If you choose to use instant rice in this recipe � follow the cooking times and water amounts on the package. Move all of the rice mixture from the skillet to a large casserole dish or 9x13 baking pan. In a separate bowl, mix the completely crumbled crackers, the toasted almonds, and the butter and toss lightly. Spread this evenly on top of the rice mixture. Bake uncovered for 30 � 40 minutes. Make 2 casseroles just as easy as making one and keep one for later in the fridge or freezer, but for best results, don�t make or add the topping until you are ready to bake it. I don�t know how many fat grams, how much sodium or how many calories I�ve saved by recreating this dish, but I�m sure it�s a not-so-healthy amount. I must admit that the added veggies not only add color but some great flavor and texture. They must increase the fiber and nutrients of this dish as well. I served it with corn on the cob and my kids loved it. I hope that your family will too. By Cindy Lineberry July 12, 2001 |