Name: Chicken Casserole with Pineapple, Peppers & Rice
Total time: 80 min
Ingredients: 0.333 cup low-sodium chicken broth; 3 tablespoons low-sodium soy sauce; 2 tablespoons light brown sugar; 3 cloves garlic, minced; 1 tablespoon minced fresh ginger; 1 medium red bell pepper, diced; 1 cup diced fresh or canned pineapple; 4 scallions, sliced, plus scallion greens for garnish; 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces; 1 (8.5 ounce) package precooked brown rice

Chicken Casserole with Pineapple, Peppers & Rice

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Precooked brown rice adds a boost of protein and fiber to this healthy casserole—versions of which are sometimes called "Hawaiian Chicken"—while also saving prep time. Pineapple and red bell pepper provide color throughout the dish and lend a sweet flavor to counterbalance the fresh ginger and soy sauce.

Carolyn Casner

Published on October 6, 2021

Chicken Casserole with Pineapple, Peppers & Rice — Photo: Photography / Kelsey Hansen, Styling / Sammy Mila

Active Time:

25 mins

Total Time:

1 hrs 20 mins

Servings:

Nutrition Profile:

Dairy-Free Egg Free High-Protein Nut-Free

Jump to Nutrition Facts

Ingredients

⅓ cup low-sodium chicken broth
3 tablespoons low-sodium soy sauce
2 tablespoons light brown sugar
3 cloves garlic, minced
1 tablespoon minced fresh ginger
1 medium red bell pepper, diced
1 cup diced fresh or canned pineapple
4 scallions, sliced, plus scallion greens for garnish
1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces
1 (8.5 ounce) package precooked brown rice

Directions

Preheat oven to 425°F. Coat an 8-by-8-inch baking dish with cooking spray.
Stir broth, soy sauce, brown sugar, garlic and ginger together in a large bowl. Add bell pepper, pineapple, scallions and chicken; toss to combine. Stir in rice, then transfer the mixture to the prepared dish. Cover with foil and bake until the vegetables are tender and the chicken is cooked through, about 40 minutes. Let stand for 10 to 15 minutes before serving. Garnish with scallion greens, if desired.

Nutrition Facts (per serving)

286	Calories
7g	Fat
32g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 286
% Daily Value *
Total Carbohydrate 32g	12%
Dietary Fiber 3g	11%
Total Sugars 12g
Protein 24g	48%
Total Fat 7g	9%
Saturated Fat 2g	10%
Cholesterol 104mg	35%
Vitamin A 1126IU	23%
Sodium 528mg	23%
Potassium 486mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.