While cream of mushroom soup is convenient, it’s often high in sodium and fat. For a healthier casserole, use fresh mushrooms, broth, and lighter cream for a flavorful base. You can also add vegetables like carrots or peas for extra nutrients.
Introduction
Healthy chicken and rice casserole with cream of mushroom soup – It practically defines comfort food – creamy, warm, and guaranteed to bring a smile to your face.
But let’s be honest, sometimes that comfort comes with a side of “maybe I shouldn’t have gone back for thirds.” Wouldn’t it be amazing to recreate that same cozy feeling in a dish that’s a little lighter on the calories?
Enter the healthy chicken and rice casserole with cream of mushroom soup! By making some smart swaps and adjustments, we can transform this beloved recipe into a guilt-free version that still packs all the flavor.
You’ll be surprised at how easy it is to create a healthier casserole that will leave you feeling satisfied and nourished, not weighed down.
Healthy Chicken and Rice Casserole With Cream Of Mushroom Soup – The Tasty Delights
You can definitely lighten up a classic chicken and rice casserole with cream of mushroom soup! Here are some ideas:
Lighten up the Cream of Mushroom Soup
Use condensed cream of mushroom soup, but dilute it with low-fat milk or chicken broth. This reduces the fat and calories from the soup.
Make your own cream of mushroom soup using low-fat milk, sauteed mushrooms, and a bit of flour for thickening. You can find healthy cream of mushroom soup recipes online.
Add Veggies for Extra Nutrients
Saute chopped onions, carrots, celery, or broccoli with the chicken before adding the soup. This adds flavor and vitamins.
Toss in frozen peas or corn during the last few minutes of baking for a pop of color and sweetness.
Use Brown Rice for More Fiber
Substitute brown rice for white rice. Brown rice has more fiber and nutrients than white rice. You may need to adjust the cooking time slightly, as brown rice takes longer to cook.
Reduce Cheese or Use Healthier Alternatives
Many casserole recipes call for cheese on top. You can reduce the amount of cheese or use a lighter cheese like part-skim mozzarella.
Nutritional yeast can add a cheesy flavor without the extra fat and calories.
How to Make healthier version of chicken and rice casserole with cream of mushroom soup?
Here’s a healthier version of chicken and rice casserole with cream of mushroom soup to get you started:
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breasts, cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 (10.75 ounce) can condensed cream of mushroom soup, diluted with 1 cup low-fat milk
- 2 cups cooked brown rice
- 1 cup frozen peas
- 1/2 cup shredded part-skim mozzarella cheese (optional)
- Salt and pepper to taste
Instructions
- Preheat oven to 375°F (190°C). Grease a 9×13 inch baking dish.
- Heat olive oil in a large skillet over medium heat. Add chicken and cook until golden brown.
- Add onion, garlic, carrots, and celery to the pan. Sauté for 5 minutes, or until softened.
- Stir in the cream of mushroom soup, cooked brown rice, and peas. Season with salt and pepper to taste.
- Pour mixture into the prepared baking dish.
- Sprinkle with cheese (optional).
- Bake for 20-25 minutes, or until heated through and bubbly.
This is just a basic recipe, feel free to add your favorite vegetables or spices!
Lightening Up Your Creamy Dream: Rethinking Cream of Mushroom Soup
Condensed cream of mushroom soup, a pantry staple for many, can pack a surprising punch of fat and calories. A typical can can contain upwards of 100 calories and 6 grams of fat, which can quickly derail healthy eating goals.
But fear not, there are ways to lighten up this creamy classic! Here are a couple of solutions to keep your taste buds happy and your waistline in check:
Dilution is the Solution: Instead of using water, which does little to dilute the fat content, try thinning your condensed soup with low-fat milk or chicken broth.
This adds a creamy texture while reducing the overall fat and calorie content per serving.
Homemade Hero: Take control of your ingredients by making your own cream of mushroom soup! Sautéing fresh mushrooms brings out their earthy flavor, while low-fat milk provides a lighter base.
You can also use a minimal amount of a thickener like cornstarch or arrowroot powder instead of flour, further reducing fat and calories.
Both these options offer significant benefits. By using lower-fat alternatives, you’ll be consuming less fat and calories.
But the real bonus might be the flavor! Freshly sauteed mushrooms add a depth you won’t find in the condensed version, and homemade broths can add a layer of savory goodness. So ditch the guilt and whip up a lighter, potentially more flavorful cream of mushroom soup!
Power Up Your Plate with Veggies!
Adding vegetables to your meals is a fantastic way to take your nutrition to the next level. Here’s why:
Vitamin Powerhouse
Vegetables are packed with essential vitamins and minerals your body needs for various functions. From vitamin A for healthy vision to vitamin C for a strong immune system, different veggies offer a range of benefits.
Fiber Fiesta
Vegetables are a great source of dietary fiber. Fiber keeps you feeling fuller for longer, aids digestion, and may even help lower your risk of chronic diseases.
The Perfect Veggie Squad for Your Saute
You’ve already got a great base with onions, carrots, celery, and broccoli. These offer a delicious flavor foundation and cook well before adding soup. Here are some suggestions to take your dish to the next level:
For a Heartier Finish
Frozen peas add a pop of protein and fiber, while still maintaining the convenience of frozen vegetables.
Sweet Addition
Frozen corn brings a touch of sweetness and vibrant color to the mix.
Green Power
If you prefer a more veggie-forward experience, consider adding chopped spinach or kale during the last few minutes of cooking. They wilt quickly and add a dose of vitamins and minerals.
Remember, these are just suggestions! Feel free to experiment with different vegetables to find your perfect flavor and nutrient combinations.
What are the benefits of using brown rice instead of white rice: The Superfood Swap for White Rice
Looking to add a nutritional boost to your meals? Consider switching from white rice to brown rice! Here’s why brown rice is a healthier option:
Fiber Fiesta
Brown rice is a whole grain, meaning it contains the bran and germ layers unlike white rice.
This translates to a much higher fiber content. Fiber keeps you feeling fuller for longer, promotes healthy digestion, and may even help lower your risk of heart disease.
Nutrient Powerhouse
Brown rice retains more vitamins and minerals than white rice because it keeps the bran intact. This means you’ll get a dose of B vitamins, magnesium, and iron with every bite.
A Word on Cooking
Brown rice has a slightly chewier texture and takes longer to cook than white rice. Be sure to adjust your cooking time accordingly to avoid undercooked or mushy rice.
By making this simple swap, you can easily add more fiber and essential nutrients to your diet!
Reducing Cheese or Using Healthy Alternatives
Indeed, cheese is a beloved ingredient in casseroles, bringing that creamy and melty goodness we all crave. But if you’re looking to lighten things up, there are some smart strategies to reduce cheese or incorporate healthier alternatives:
Portion Control
Sometimes, a simple reduction in the amount of cheese used can make a big difference.
Try cutting back by 25% or even 50% and see if you still enjoy the cheesy flavor. You might be surprised at how much cheesy goodness remains!
Part-Skim Mozzarella Magic
Swap out full-fat mozzarella for part-skim mozzarella. Part-skim offers a similar taste and melty texture, but with less fat and calories.
Nutritional Yeast
The Sneaky Cheese Substitute: Nutritional yeast flakes are a game-changer for cheese lovers looking for a lower-fat option.
This deactivated yeast adds a delightful cheesy, umami flavor boost to your casserole, with significantly less fat and calories compared to cheese.
These are just a few ideas to get you started. With a little creativity, you can enjoy your favorite cheesy casseroles with a lighter and more health-conscious twist!
Conclusion
Creating a healthier chicken and rice casserole with cream of mushroom soup is all about smart swaps and additions.
Load up on vitamins and fiber with colorful veggies like sauteed onions, carrots, and broccoli, along with frozen peas or corn. For a nutritional boost, ditch white rice for brown rice, packing in more fiber and essential nutrients.
Finally, lighten up the cheese factor by using less, opting for part-skim mozzarella, or incorporating a cheesy flavor with nutritional yeast.