Chicken Curry Casserole

Ingrédients :

• 1 cup Brown rice, long-grain, regular, dry
• 1 Tbsp Canola oil
• ¼ cup Low-sodium chicken broth
• ¾ cup Fresh celery
• 1 cup Fresh onions, peeled, diced
• 1 ¼ cups Fresh carrots, peeled, shredded
• 1 ½ tsp Curry powder
• 1 tsp Garlic powder
• ½ tsp Ground black pepper
• ¾ tsp Salt
• ½ cup Low-fat plain yogurt
• 2 cups Cooked fajita chicken strips, diced 1” (12 oz)

Instructions :

1. Preheat oven to 400 °F.
2. Combine brown rice and 2 ½ cups water in large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of brown rice and water.
3. In a large pan, heat canola oil and chicken broth over medium heat for 2-3 minutes. Add celery, onions, and carrots. Cook an additional 5-7 minutes or until vegetables are tender.
4. In a large mixing bowl, combine curry powder, garlic powder, pepper, salt, and yogurt. Add vegetables, brown rice, and chicken. Mix well.
5. Pour mixture into a 9” x 9” nonstick baking pan. Bake uncovered at 400 °F for 15 minutes. Heat to an internal temperature of 165 °F or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Serve hot.

Cook's notes :

1. Preparation Time: 15 minutes
2. Cooking Time: 1 hour 5 minutes
3. Makes six 1-cup servings
4. 1 cup provides 1 ¼ oz equivalent meat/meat alternate, V cup other vegetable, and ¾ oz equivalent grains.