Chicken and Rice Casserôle


  • 2 egg whites
  • 1/2 cup flour
  • 1/2 tsp black pepper
  • 1/4 cayenne pepper
  • 2 1/2 lbs chicken pieces, on the bone, skin removed
  • 2 tbsp canola oil
  • 1 yellow onion, diced
  • 1 clove garlic, minced
  • 1 red bell pepper, diced
  • 1 cup instant brown rice
  • 1 3/4 cups chicken broth
  • 1 can tomatoes, undrained
  • 1 tbsp tomato paste
  • salt to taste
  • 1/2 tsp black pepper
  • 1 tsp oregano


  1. Preheat oven to 375°.
  2. Lightly beat egg whites in a wide bowl. Combine flour, black pepper, and cayenne on a plate or in a large zip lock bag. One at a time, dip chicken into egg whites, allow excess to drip off, and coat with flour mixture.
  3. Heat oil in a non-stick skillet over med-high heat until a drop of water sizzles on it. Lightly brown chicken in batches on both sides, not cooking through. Evacuate from pan and drain on paper towels.
  4. Once all chicken is cooked, sauté onion until translucent, then add garlic and bell pepper until all are tender. Add all remaining ingredients-excepting the chicken-and stir to combine. Then pour into baking dish and spread evenly.
  5. Nestle the chicken in the vegetable and rice mixture and loosely cover with foil. Bake 60 minutes, or until rice is tender and has absorbed most of the liquid. Serve hot.

Number of servings (yield): 4

Calories: 261

Fat: 9

Protein: 20

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