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Blackened Brown Rice Chicken Casserole

Course Main Course
Prep Time 1 hour 30 minutes
Servings 6
Calories 393kcal

Ingredients

Instructions

  • Preheat oven to 375 degrees F.
  • In a large saucepan, heat the oil over medium high heat. Add the onion and jalapeno, and cook until softened. Add the garlic and 1 tablespoon Blackened Fish seasoning, and cook for about a minute
  • Add the flour, and stir for another minute and add the broth and milk. Whisk the mixture until it is smooth and thickened, 5-6 minutes. Turnoff heat. 
  • Pour the rice into a casserole dish and pour the sauce on top. Stir and add the chicken breasts on top. Sprinkle with the remaining seasoning. 
  • Cover the pan tightly with foil, and bake for 45 minutes. Remove foil and continue baking for about 35-40 minutes until chicken is browned. 
  • Shred chicken with two forks and stir into the casserole and serve. 

Nutrition

Calories: 393kcal | Carbohydrates: 50g | Protein: 24g | Fat: 10g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 54mg | Sodium: 1046mg | Potassium: 663mg | Fiber: 2g | Sugar: 4g | Vitamin A: 150IU | Vitamin C: 16mg | Calcium: 107mg | Iron: 2mg