Pumpkin, Chicken Rice and Cheese Casserole.

Pumpkin, Rice, Chicken and Cheese Casserole

Makes 4 servings
320 Calories
18C | 9F | 37 P/ serving

INGREDIENTS:

200 grams cooked white rice (ABOUT 1-1/2 CUPS)
400 grams cooked boneless, skinless chicken breast, chopped (ABOUT 2 CUPS)
100 grams scallions, chopped (about 8 scallions)
1/2 small jalapeño, chopped fine (optional), about 10 grams.
125 grams canned pumpkin puree (1/2 a 15 ounce can, freeze the rest for another meal)
7ml olive oil (1/2 tbsp)
80 grams reduced fat cheese, any flavor (about 4 slices of packaged cheese)
1/2 tsp dry mustard
1/2 tsp paprika
1 tsp chili powder
salt and pepper to taste

DIRECTIONS:

Preheat oven to 400°.
In an ovenproof casserole, sauté the rice in the olive oil. Add the scallions, jalapeño (if you want) and chicken. Add all the spices. Stir in the pumpkin puree. Mix thoroughly.
Taste and re-season if needed. Layer the cheese on top and cook for 20-25 minutes until golden and bubbly.
Divide into four tupperwares.

When we say “pump up the volume”, this is the kind of thing we are talking about- WITH PUMPKIN! This is a classic “Go ‘Murica” type of casserole made with rice, chicken and cheese. However, we lowered the caloric density and upped the micronutrient levels by adding canned pumpkin, to create a healthful and filling meal. Pumpkin is 94% water and low in caloric density. It contains a good amount of Vitamin A, which helps with protein synthesis, wound healing, immunity, and red blood cell development. It is also loaded with Potassium which helps balance our sodium levels and helps strengthen cell membranes. Lastly a fair amount of Manganese, an antioxidant, which aids in metabolizing carbohydrates, amino acids and cholesterol.-Sheb