WW Green Chili Chicken Rice Casserole Recipe

Introduction

The WW Green Chili Chicken Rice Casserole is a delicious, hearty, and nutritious dish perfect for meal prep or family dinners. This recipe combines tender chicken, savory green chilies, and wholesome rice into a comforting casserole that’s both satisfying and Weight Watchers-friendly. By incorporating low-fat ingredients and strategic seasoning, this dish delivers full flavor while remaining light on calories and SmartPoints. This comprehensive guide provides detailed instructions, ingredient measurements, nutritional information, and WW SmartPoints values to ensure that you achieve a perfect result every time.

Ingredients

For the Casserole:

  • 1 lb boneless, skinless chicken breasts (about 2 large breasts)
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 cup long-grain brown rice (uncooked)
  • 1 1/2 cups low-sodium chicken broth
  • 1 cup canned green chilies (diced, mild or hot based on preference)
  • 1 cup frozen corn kernels (or fresh, if available)
  • 1 cup black beans (canned, drained and rinsed)
  • 1 cup shredded low-fat cheddar cheese (or cheese of choice)
  • 1/2 cup plain Greek yogurt (for creaminess, use non-fat if preferred)
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon dried oregano
  • Salt and black pepper, to taste
  • 1/4 cup chopped fresh cilantro (optional, for garnish)
  • 1 lime, cut into wedges (optional, for serving)

For the Topping:

  • 1/2 cup panko breadcrumbs (or regular breadcrumbs, for a crunchier topping)
  • 2 tablespoons chopped fresh parsley (for garnish)

Instructions

  1. Prepare the Chicken: Preheat your oven to 375°F (190°C). Season the chicken breasts with salt and black pepper. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 6-7 minutes on each side, until fully cooked and no longer pink in the center. Remove the chicken from the skillet and let it rest for 5 minutes before shredding or dicing into bite-sized pieces.
  2. Sauté the Aromatics: In the same skillet used for the chicken, add a little more oil if needed. Sauté the chopped onion over medium heat until translucent, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
  3. Cook the Rice: In a large mixing bowl, combine 1 cup of uncooked brown rice with the sautéed onion and garlic. Stir well to mix the flavors.
  4. Combine Ingredients: Add the shredded chicken, 1 1/2 cups of low-sodium chicken broth, 1 cup of diced green chilies, 1 cup of frozen corn kernels, and 1 cup of black beans to the mixing bowl. Stir in the ground cumin, paprika, chili powder, and dried oregano. Season with additional salt and black pepper to taste.
  5. Add Creaminess: Fold in 1/2 cup of plain Greek yogurt into the mixture. This will add a creamy texture and tangy flavor without excess calories.
  6. Transfer to Baking Dish: Lightly grease a 9×13-inch baking dish or a similar-sized casserole dish. Transfer the mixture into the dish, spreading it evenly.
  7. Prepare the Topping: In a small bowl, combine 1/2 cup of panko breadcrumbs with 2 tablespoons of chopped fresh parsley. Sprinkle this mixture evenly over the top of the casserole.
  8. Bake the Casserole: Place the casserole in the preheated oven and bake for 35-40 minutes, or until the rice is tender, the mixture is bubbly, and the topping is golden brown.
  9. Garnish and Serve: Once baked, remove the casserole from the oven and let it cool for about 5 minutes. Garnish with chopped fresh cilantro if desired, and serve with lime wedges on the side for an extra burst of flavor.
  10. Storage: Store any leftovers in an airtight container in the refrigerator for up to 4 days. This casserole also freezes well; portion into individual servings and freeze for up to 3 months. To reheat, thaw overnight in the refrigerator and bake in a preheated oven at 350°F (175°C) for 20-25 minutes or until heated through.
  11. Reheating Tips: When reheating, you may need to add a splash of chicken broth or water to maintain moisture. Cover the dish with foil to prevent the topping from over-browning.

Useful Tips

  • Rice Cooking: Ensure that the rice is fully cooked before mixing it into the casserole. If using a different type of rice, adjust the cooking time and liquid accordingly.
  • Chicken Alternatives: For a quicker preparation, use pre-cooked rotisserie chicken or leftover chicken from another meal.
  • Spice Level: Adjust the amount of green chilies and chili powder based on your spice tolerance. For a milder flavor, use mild green chilies and reduce the chili powder.

Nutritional Information (Per Serving, based on 6 servings):

  • Calories: 290
  • Total Fat: 6g
  • Saturated Fat: 2g
  • Cholesterol: 60mg
  • Sodium: 550mg
  • Total Carbohydrates: 34g
  • Dietary Fiber: 7g
  • Sugars: 4g
  • Protein: 22g

Weight Watchers (WW) SmartPoints

Calculated using the WW system, per serving:

  • Blue Plan: 5 SmartPoints
  • Green Plan: 5 SmartPoints
  • Purple Plan: 5 SmartPoints

These SmartPoints values are approximate and may vary based on specific ingredient brands and portion sizes. Adjust the recipe if needed to fit your WW plan requirements.

Conclusion

WW Green Chili Chicken Rice Casserole offers a balanced and flavorful meal that fits perfectly into a Weight Watchers plan while satisfying your taste buds. This casserole combines tender chicken, spicy green chilies, and wholesome rice into a comforting dish that’s easy to prepare and perfect for meal prepping. With its detailed instructions, nutritional information, and WW SmartPoints values, this recipe ensures that you can enjoy a delicious and healthy meal that aligns with your dietary goals. Enjoy the robust flavors and hearty texture of this satisfying casserole!