Chicken and veggie bake

One dish dinners are great for an easy meal and limited clean up. This recipe is also great to take for lunch the next day.

Ingredients

• 1 tsp (5 mL) olive oil
  
• 2 cups (500 mL) diced, skinless chicken breast (2 to 3 breasts)
  
• 1 cup (250 mL) small diced onion
  
• 1 cup (250 mL) small diced carrot
  
• 1 cup (250 mL) small diced celery
  
• 1 cup (250 mL) frozen corn
  
• 2 cups (500 mL) chopped broccoli
  
• 1 can (10 oz / 284 mL) low-fat cream of mushroom soup
  
• 1 cup (250 mL) skim milk
  
• 2 cups (500 mL) cooked brown rice (about 1 cup / 250 mL dry)
  
• 1 tsp (5 mL) black pepper
  
• 1 cup (250 mL) grated light old cheddar cheese

Directions

1. Preheat oven to 350º F (180º C).
2. In a large skillet heat oil over medium-high heat. Cook chicken, onion, celery and carrots until chicken is fully cooked. About 10 minutes.
3. Add all the ingredients except the cheese to a large casserole dish and mix well. Sprinkle the cheese on top and bake for 30 minutes or until bubbly. Serve.

Nutritional info per serving (1 ½ cups / 375 ml)

• Calories: 305
  
• Protein: 25 g
  
• Fat: 8 g
  Saturated fat: 4 g
  Cholesterol: 55 mg
• Carbohydrate: 33 g
  Dietary fibre: 4 g
• Sodium: 564 mg
  
• Potassium: 557 mg

Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2008.