⏱ 30 min totalOne-Pot Creamy Chicken and Rice Casserole
Per 1 serving · 470 g · 12 ingredients
of a 2,000 cal day
- Protein37g29% of calories
- Carbs51g40% of calories
- Fat18g31% of calories
At a glance
One serving of One-Pot Creamy Chicken and Rice Casserole (470 g) has 519 calories, with 37 g of protein, 51 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (74% DV), Vitamin A (23% DV) and thiamine (43% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 76%, 47% and 36% of the daily value.
High in
20%+ of the daily value
- Protein74%
- Vitamin A23%
- Thiamine43%
- Riboflavin (B2)43%
- Niacin73%
- Vitamin B672%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin D11%
- Vitamin K11%
- Potassium15%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium76%
- Saturated fat47%
- Cholesterol36%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Butter
¼ medium Onion
⅛ tsp, leaves Thyme- 🥄½ tsp Salt
¼ cup White rice
¼ cloves, minced Garlic
½ cup Chicken broth- ½ cup 2% milk
¼ dash Black pepper
3 oz Chicken breast
¼ cup Green peas
¼ cup, shredded Cheddar cheese
Directions
- 1
Melt the butter in a large heavy-bottomed pot or Dutch oven over medium heat.
- 2
Add the onion, thyme, and one-fourth of the salt. Cook, stirring occasionally, until the onion is softened, about 8 minutes.
- 3
Add the rice and garlic, cooking until fragrant, about 1 minute.
- 4
Stir in the broth, milk, remaining salt, and pepper. Bring to a boil, stirring occasionally to prevent sticking.
- 5
Add the chicken, stir to combine, and return to a boil. Reduce heat to medium-low, cover, and simmer until the liquid is absorbed and the rice is tender, about 15 minutes. Add water if needed.
- 6
Remove from heat. Stir in the peas and two-thirds of the cheese. Taste and adjust seasoning with more salt if needed.
- 7
Sprinkle with remaining cheese, cover, and let sit for 5 minutes to melt the cheese and steam the rice. For a browned top, broil until cheese is golden-brown. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (470 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 206 μg | 23% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 2 μg | 11% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 12 mg | 73% |
| Vitamin B6 | 1 mg | 72% |
| Folate (B9) | 155 μg | 39% |
| Vitamin B12 | 1 μg | 49% |
| Pantothenic acid | 3 mg | 51% |
| Choline | 113 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 383 mg | 38% |
| Iron | 3 mg | 43% |
| Potassium | 728 mg | 15% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 540 mg | 77% |
| Zinc | 3 mg | 28% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 33% |
| Selenium | 38 μg | 70% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 448 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 6 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 169 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 519 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 98minWalking (3.5 mph)
- 62minCycling (moderate)
- 43minRunning (6 mph)
- 73minSwimming laps
Common questions
How many calories are in One-Pot Creamy Chicken and Rice Casserole?
One serving of One-Pot Creamy Chicken and Rice Casserole (1 serving) has 519 calories, which works out to 110 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is One-Pot Creamy Chicken and Rice Casserole high in protein?
It provides a solid 37 g of protein per serving (74% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is One-Pot Creamy Chicken and Rice Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One-Pot Creamy Chicken and Rice Casserole?
1758 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One-Pot Creamy Chicken and Rice Casserole?
9.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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