Light Cheesy Chicken, Sausage & Rice Casserole

Name: Light Cheesy Chicken, Sausage & Rice Casserole
Total time: 30 min
Yield: 4 servings
Ingredients: 1 c. onion diced; 1 tsp. garlic minced; 1/2 c. red bell pepper diced; 5 oz. lite smoke sausage sliced; 1/2 lb. chicken breast cut into 1 inch pieces; 3 Tbsp Masa corn flour can substitute all-purpose flour; 2 Tbsp. butter; 1 c. skim milk; 1 tsp cumin; 1 tsp paprika; 1/2 tsp salt; 2/3 c. Light sour cream; 4 oz. sharp white cheddar shredded; 2 c. cooked brown rice; 2 c. steamed broccoli

Light Cheesy Chicken, Sausage & Rice Casserole is a creamy chicken and rice hotdish filled with vegetables and sharp white cheddar for a healthy and filling one-pot dinner!

Prep15 minutes
Cook15 minutes
Total30 minutes
Serves4

Published 10 Jun 2015

Light Cheesy Chicken, Sausage & Rice Casserole is a creamy chicken and rice skillet filled with vegetables and sharp white cheddar for a healthy and filling one-pot dinner in only 30 minutes!

Light Cheesy Chicken, Sausage & Rice Casserole - A creamy chicken and rice hotdish filled with vegetables and sharp white cheddar for a healthy and filling one-pot dinner! #Light #Healthy #chicken #Sausage #Rice #Cheesy

Speaking of home runs, it is summer softball season around here. It is amazing how not playing for 10 months can feel like eternity! It might also have to do with the fact that I haven’t been hitting the gym on the regular lately. But after the first couple games of the season, I was SORE!

Both of our pitchers from last season decided they couldn’t play full-time this season, so that left us scrambling to figure out who was going to pitch. I didn’t have the best season at first base last year, so I figured I would give it a try. I wasn’t as horrible as I expected I would be, but needless to say, I still need a lot of practice.

Thank goodness that one of the pitchers has been coming to all of the games, because I am the biggest head case when it comes to sports. When I decide I am not doing good at something it starts to go down hill fast. On the bright side, if I make up my mind I am good at something, I tend to do really well. Now if only I could always decide that…

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Ingredients

1 c. onion diced
1 tsp. garlic minced
1/2 c. red bell pepper diced
5 oz. lite smoke sausage sliced
1/2 lb. chicken breast cut into 1 inch pieces
3 Tbsp Masa corn flour can substitute all-purpose flour
2 Tbsp. butter
1 c. skim milk
1 tsp cumin
1 tsp paprika
1/2 tsp salt
2/3 c. Light sour cream
4 oz. sharp white cheddar shredded
2 c. cooked brown rice
2 c. steamed broccoli

Steps

In a large skillet over medium heat and sprayed with non-stick spray, saute the sausage for 1-2 minutes on each side until browned. Remove from the pan and set aside. Add the onion, garlic, red pepper and chicken and cook for 5-6 minutes, or until the chicken is no longer pink in the center. Remove from the pan and set aside.
Add the butter to the pan and heat until melted. Whisk in the flour and cook for 1-2 minutes or until browned. Gradually add in the milk, whisking with each addition until smooth. Add the cumin, paprika and salt and cook for 3-4 minutes or until thickened. Stir in the sour cream and cheddar until melted. Add the sausage, chicken mixture, brown rice and broccoli. Cook for an additional 5 minutes until heated through. Serve immediately.

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