✅ Changes Made:
- Lower-fat versions of soups
- Brown rice (for fiber and satiety)
- Skinless chicken breast (already lean!)
- Reduced sodium and added fresh ingredients for flavor
- Optional: swap soup mix for homemade seasoning blend
🥘 Ingredients:
- 1 lb (450g) boneless, skinless chicken breasts
- 1 cup uncooked brown rice (not instant)
- 1 can (10.5 oz) low-fat cream of chicken soup
- 1 can (10.5 oz) low-fat cream of mushroom soup
- 1 ½ cans (about 15 oz) water or low-sodium chicken broth
- 1 small onion, finely chopped
- 1 tsp garlic powder
- 1 tsp dried parsley
- ½ tsp paprika
- Salt & pepper to taste
- Cooking spray or a small amount of olive oil for greasing
🍲 Optional Add-Ins:
- 1–2 cups chopped frozen mixed vegetables (peas, carrots, green beans)
- A handful of spinach stirred in before baking
- A sprinkle of reduced-fat cheese (add during the last 10 minutes)
👩🍳 Instructions:
- Preheat oven to 375°F (190°C).
- Lightly grease a 9×13-inch baking dish with cooking spray or olive oil.
- In a bowl, mix together:
- Brown rice (uncooked)
- Cream of chicken & mushroom soups (low-fat)
- Water or broth
- Onion, garlic powder, parsley, paprika, salt, and pepper
- (Add frozen veg here if using)
- Pour mixture into the prepared baking dish.
- Place chicken breasts on top, pressing in slightly.
- Cover tightly with foil.
- Bake for 1 hour 15 minutes to 1 hour 30 minutes, or until rice is tender and chicken is cooked through (juices run clear).
- Remove foil and bake for another 10 minutes for a golden top, if desired.
- Let rest for 5 minutes before serving.
🔁 Meal Prep Tip:
Portion into containers with steamed broccoli or salad for healthy lunches!
