Wednesday, August 11, 2010

Stacy and I attempt cooking casserole...

So as I attempt to get in shape for this half marathon I'm attempting cooking as well.  Now anyone that really knows me understands I do not cook.  Growing up, our family considered meals-in-a-box as "cooking".  Don't get me wrong; I loved macaroni and cheese and Hamburger Helper most nights!  However the time has come to expand my horizons, so I've enlisted one of the best, Stacy!  I was sitting in the Columbus Airport waiting to go home from C's wedding (simply beautiful and I will expand my thoughts at a later post) and found an amazing magazine!  It's called Cooking Light and we made a Rosemary Chicken and Rice Casserole by Mary Dennen Ankar, Tiffany Vickers Davis, and Julianna Grimes.  I am going to leave the recipe for everyone, because it was an amazing first try!  Gus and Thatcher totally agreed as we tested it on them so here it is!  Let me know if anyone has any great, easy recipes or comments on this one!

Cooking Spray
1 cup chopped onion
1 (8oz) boneless skinless chicken breast half
1/2 tsp black pepper, divided
1 14oz can fat-free, less sodium chicken broth
1 Tbsp butter
1 (8oz) zucchini, halved lengthwise and thinly sliced
1 (8oz) yellow squash, halved lengthwise and thinly sliced
2 cups cooked long-grain white rice
1 tsp minced Rosemary
 1 1/2 Tbsp all-purpose flour
1 1/2 cups 2% milk
1/2 cup (2oz) grated fresh pecorino Romano cheese, divided
1/4 tsp salt

1. Preheat over to 350 degrees.
2. Heat a large saucepan over medium-high heat. Lightly coat pan with cooking spray.  Add onion to pan saute 5 min, stirring occasionally. Sprinkle chicken with pepper; add chicken to pan.  Cook 6 min or until browned; turn chicken over.  add broth to pan.  reduce heat, cover, and simmer 15 min or until chicken is done.  Remove chicken from pan, reserving broth in pan.  Let chicken stand 10 min.  Remove chicken by shredding and placing in large bowl.
3. Bring broth to a boil; cook, uncovered, until reduced to 1/2 cup (about 10 min).  add broth mixture to chicken.  melt butter in pan over medium-high heat.  Add squash to pan; saute 3 min until lightly browned, stirring frequently.  add squash mixture, rice, and minced rosemary to the chicken mixture, and toss gently to combine.
4. Place flour in a medium saucepan over medium heat.  Gradually add milk, stirring until smooth; bring to a boil.  Cook 1 min. or until thick, stirring constantly with a whisk.  Remove from heat; let stand 30 min seconds.  Add 1/4 cup cheese; stir with a whisk until smooth.  Add remaining 1/4 tsp pepper, milk mixture, and salt to chicken mixture; stir to combine.  Spoon chicken mixture into a broiler-safe 8 in ceramic baking dish coated with cooking spray.  Sprinkle remaining cheese over rice mixture; bake at 350 degrees for 20 min or until thoroughly heated.  remove casserole from oven.
5. Preheat broiler.
6. Broil casserole 5 min or until golden.  Makes 4 servings (1 1/4 cup per serving)

Calories- 337 Fat 9.7 g Protein 24 g Fiber 2.8g

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