1lbboneless skinless chicken breasts - (cut into 4 fillets)
1mediumyellow onion - (thinly sliced)
1cuplong grain white rice - (uncooked)
1cupfat free milk
⅓cupfat free chicken broth
110oz cancream of chicken soup - (98% fat free)
1packetonion soup mix
½cupswiss cheese - (shredded)
2scallions - (chopped)
1tspolive oil
1tbsponion powder
Salt and pepper to taste
Instructions
Preheat oven to 350 degrees. Spray a 9 x 13 baking dish with cooking spray.
In a medium sized bow, combine the rice, onions, milk, broth, cream of chicken soup, and onion soup mix. Stir well.
In another bowl, toss the chicken breast fillets with olive oil, making sure to coat evenly. Then season with onion powder, sat, and pepper.
Pour the rice mixture into the baking dish. Nestle the chicken into the rice. Cover with foil, and bake for about 45 minutes, stirring once, halfway through.
Remove foil, top with the Swiss cheese, and return to oven for another 10-15 minutes, or until cheese is melted and bubbly.
Top with scallions before serving.
Notes
The entire recipe makes 4 servingsThe serving size is 1 chicken fillet and 1/2 cup of rice
Nutrition
Nutrition Facts
French Onion Chicken Casserole Recipe
Amount per Serving
Calories
380
% Daily Value*
Fat
11
g
17
%
Saturated Fat
3
g
19
%
Cholesterol
84
mg
28
%
Sodium
604
mg
26
%
Potassium
277
mg
8
%
Carbohydrates
33
g
11
%
Fiber
1.5
g
6
%
Sugar
4
g
4
%
Protein
36
g
72
%
Calcium
170
mg
17
%
Iron
5.6
mg
31
%
* Percent Daily Values are based on a 2000 calorie diet.