Looking for a tasty and wholesome meal that won't blow your calorie budget? Try this flavorful chicken dinner casserole. At just 340 calories per serving, it's a guilt-free and satisfying dish that will please both your taste buds and your waistline.

In addition to being low-calorie, this casserole also packs a variety of essential nutrients. A single serving provides 27 grams of protein, 20 grams of carbohydrates, and 16 grams of fat. It's a complete meal in one dish, perfect for busy weeknights when you don't have much time to cook.

In this article, we'll share the recipe and some helpful tips for making the perfect chicken dinner casserole every time.

Ingredients

To make this chicken dinner casserole, you'll need the following ingredients:

• 2 cups of chopped cooked chicken
• 1 can of condensed cream of chicken soup
• 1 cup of sour cream
• 1 cup of cooked rice
• 1 cup of frozen mixed vegetables
• 1 cup of grated cheddar cheese
• 1/2 cup of breadcrumbs
• 2 tablespoons of melted butter
• 1 teaspoon of garlic powder
• Salt and pepper to taste

Make sure to have all the ingredients on hand before you start cooking.

Preparation

Follow these steps to prepare the chicken dinner casserole:

1. Preheat your oven to 350°F.
2. In a large bowl, mix together the cream of chicken soup, sour cream, garlic powder, and salt and pepper to taste.
3. Add the chopped chicken, cooked rice, and frozen mixed vegetables to the bowl, and stir gently to combine.
4. Transfer the mixture to a greased casserole dish.
5. Sprinkle the grated cheddar cheese on top of the mixture.
6. In a separate bowl, combine the breadcrumbs and melted butter, and mix well.
7. Sprinkle the breadcrumb mixture on top of the cheese.
8. Bake the casserole for 35-40 minutes, or until the top is golden brown and the cheese is melted and bubbly.
9. Remove from the oven and let cool for a few minutes before serving.

Serve hot and enjoy!

Nutritional Content

Here is the nutritional information for one serving (1 cup or 227 g) of chicken dinner casserole:

• calories: 340
• Protein: 27 g
• Carbohydrates: 20 g
• Fat: 16 g

As you can see, this casserole is a good source of protein and provides a balanced mix of carbs and fat. It's a nutritious and filling meal that won't leave you feeling hungry.

Benefits

Eating chicken dinner casserole has several health benefits. Here are a few:

• High in protein: The chicken and cheese provide a good amount of protein, which is essential for building and repairing tissues.
• Good source of vitamins and minerals: The mixed vegetables in the casserole add vitamins and minerals like vitamin C and potassium to your diet.
• Filling and satisfying: The combination of protein, carbs, and fat in this dish makes it a filling and satisfying choice for dinner.

By incorporating this casserole into your meal planning, you can enjoy a healthy and tasty dinner that supports your overall wellness.

Allergens

If you have food allergies or sensitivities, it's important to be aware of the following allergens in this recipe:

• Dairy: The casserole contains cheese and sour cream, which may be problematic for some people with lactose intolerance or dairy allergies.
• Gluten: The cream of chicken soup and breadcrumbs may contain gluten, so make sure to use gluten-free versions if necessary.
• Soy: Some brands of cream of chicken soup may contain soy, so read the label carefully if you have a soy allergy.

If you have concerns about allergens, consult with a healthcare professional or registered dietitian before making and consuming this dish.

Serving Size

The serving size for this chicken dinner casserole is one cup (227 g). This recipe makes six servings, so you can portion it out accordingly. If you're watching your calorie intake, you can adjust the serving size to fit your needs. Just remember to factor in the nutritional information for the adjusted portion size. Leftovers can be stored in an airtight container in the refrigerator for up to three days.

Calories

Each serving of this chicken dinner casserole contains 340 calories. To put this into perspective, the average adult needs around 2,000-2,500 calories per day to maintain their weight. Depending on your activity level and other factors, this casserole can be a substantial part of your daily caloric intake. However, since it's low in calories and nutrient-dense, it can also be a healthy part of a balanced diet.

Protein

Chicken dinner casserole is a good source of protein, with 27 grams per serving. Protein is important for building and repairing tissues, as well as supporting immune function and hormone production. Including protein-rich dishes like this casserole in your diet can help you meet your daily protein needs and support your overall health.

Carbohydrates

One serving of chicken dinner casserole contains 20 grams of carbohydrates. Carbohydrates provide energy for your body and are an important part of a healthy diet. However, if you're watching your carb intake, you can adjust the portion size or opt for a low-carb side dish to balance out your meal.

Fat

This casserole contains 16 grams of fat per serving. Fat is an essential nutrient that helps your body absorb vitamins and minerals, as well as supporting brain function and hormone production. However, it's important to be mindful of your fat intake if you're watching your calorie intake or have heart health concerns. Choosing healthier fats like avocado or nuts can also be a good option.