Cheesy Brown Rice, Swiss Chard & Chicken Bake

Cheesy Brown Rice, Swiss Chard & Chicken Bake

A tasty “tried and true” fall casserole featuring savoury mushrooms, Swiss chard, brown rice and lean chicken. Bake in your favourite casserole dish or a deep dish pie plate.

Ingredients

  • Serves: 6
  • Prep Time:
  • Cook Time:
  • 4 cups (1 L) brown rice, cooked
  • 4 eggs, medium
  • 1 cup (250 mL) 1% milk
  • 2 cups (500 mL) cheddar cheese, shredded
  • 1 tbsp (15 mL) olive oil
  • 1 cup (250 mL) onions, diced
  • 1/2 lb (0.3 kg) boneless, skinless chicken breasts
  • 1/2 lb (0.3 kg) brown mushrooms, fresh, sliced
  • 6 cups (1.5 L) swiss chard, fresh, sliced
  • 1/4 tsp (1.25 mL) salt
  • 1/4 cup (60 mL) basil, fresh, chiffonade
  • 1 tbsp (15 mL) thyme, fresh

Instructions

  1. Preheat oven 375°F (190°C). Oil casserole or spray with vegetable oil cooking spray.

  2. Cook rice in unsalted water according to package directions. Set aside to cool.

  3. Beat eggs with milk in large bowl. Add to rice.

  4. Grate the cheese and add one cup to rice & egg mixture and reserve other cup (250 mL) for the top of the casserole.

  5. Slice mushrooms. Shred Swiss chard across into ½ inch (1.25 cm) ribbons. The centre veins in the chard are edible. Cut chicken breast into ½ inch (1.25 cm) pieces.

  6. Heat the olive oil over medium-high heat. Add diced onion with the chicken and stir and sauté for 5 minutes. Stir in sliced mushrooms and chard and sauté a few minutes more until chard is wilted. Sprinkle with salt. Mix into the egg & rice mixture along with the shredded basil and thyme leaves.

  7. Pour into the prepared casserole. Cover with remaining cheese. Bake for 35 minutes in preheated oven or until cooked through and lightly browned. A knife inserted into the centre of the casserole should come out clean.

Nutrition Info

  • Per 350 g serving Amount
  • Calories 450
  • Protein 28 g
  • Fat 20 g
  • Saturated Fat 10 g
  • Carbohydrate 38 g
  • Fibre 4 g
  • Sugar 5 g
  • Cholesterol 170 mg
  • Sodium 490 mg
  • Per 350 g serving % Daily Value
  • Potassium 19
  • Calcium 40
  • Iron 15
  • Vitamin A 25
  • Vitamin C 25
  • Vitamin B6 32
  • Vitamin B12 51
  • Folate 14
  • Magnesium 49
  • Zinc 37

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