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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.
Serves: 6
Prep Time: 30 min
Cook Time: 45 min

Ingredients

4 cups brown rice, cooked
4 eggs, medium
1 cup 1% milk
2 cups cheddar cheese, shredded
1 tbsp olive oil
1 cup onions, diced
1/2 lb boneless, skinless chicken breasts
1/2 lb brown mushrooms, fresh, sliced
6 cups swiss chard, fresh, sliced
1/4 tsp salt
1/4 cup basil, fresh, chiffonade
1 tbsp thyme, fresh

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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
Calories450
Protein28 g
Fat20 g
Saturated Fat10 g
Carbohydrate38 g
Fibre4 g
Sugar5 g
Cholesterol170 mg
Sodium490 mg
Per 350 g serving % Daily Value
Potassium19
Calcium40
Iron15
Vitamin A25
Vitamin C25
Vitamin B632
Vitamin B1251
Folate14
Zinc37