Recipe Calories

August 9, 2010

Hot Chicken & Rice Salad for 333 Calories Per Serving

Filed under: 6 points,Under 350 — My Recipe Calories @ 6:38 pm
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This one is not very pretty, but it sure is tasty!  I got the original recipe from Real Mom Kitchen, and revised it based on my own likes/dislikes and calorie limits.   For only 6 points, it made a lovely hot lunch.

Hot Chicken & Rice Salad 333 calories per serving
6 servings      
  Calories per Total  
Ingredients serving Calories  
2 lbs frozen broccoli (10 cups) 1 c = 25 300  
1 c uncooked brown rice 1/2 c = 150 300  
1 1/4 c fat free chicken broth 1/2 c = 5 15  
9 oz. cooked chicken breast, shredded 3 oz. = 110 330  
1/2 c Hellmanns Light mayonnaise 1/4 c dry = 150 280  
1 can condensed cream of broccoli soup 1 can = 225 225  
1 cup corn flakes 1 cup = 110 110  
2 Tbs light butter, melted 3 oz. = 110 440  
  Total calories = 2000  
  1/6 recipe 333  

 

1) Microwave the broccoli for 30 minutes until tender.

2) Cook the brown rice according to package directions, except use the chicken broth instead of water.  (Now, for me, the package said let the liquid come to a boil, then put the rice in, cook for 5 minutes covered, then let sit for 5 minutes uncovered.  Mine wasn’t cooked at that point.  Instead, I covered the pot and cooked for about 15 minutes.  Then I let it sit for 5 – 10 minutes uncovered, and it came out perfect.)

3) Combine the broccoli, brown rice, chicken, mayo, and soup.  Spray a 9” x 13” pan with olive oil spray.  Pour the mixture into the pan.

4) Combine the corn flakes and the butter, and sprinkle over the top of the casserole.  Cook for 15 – 20 minutes, uncovered.

5) Enjoy! 

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