Chicken Casserole

  • 12 ounces chicken breast strips for stir-frying
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 2 teaspoons canola oil
  • 1 medium onion, halved an thinly sliced
  • 1 medium red or green sweet pepper, seeded and chopped
  • 2 1/2 cups of broccoli
  • 1 1/2 cups purchased salsa
  • 1 cup rice
  • 3 ounces reduced-fat Monterey Jack cheese, shredded (3/4 cup)
  • 1/2 cup cherry tomatoes, chopped (optional)
  • 1/2 of an avocado, pitted, peeled and chopped (optional)
  • fresh cilantro leaves (optional)
  1. Preheat oven to 350 °F.
  2. Coat an unheated large non-stick skillet with cooking spray.
  3. Preheat skillet over medium-high heat.
  4. In a medium bowl, toss together chicken, garlic and chili powder.
  5. Add to hot skillet.
  6. Cook for four to six minutes or until chicken is no longer pink, stirring frequently.
  7. Remove chicken from skillet; set aside.
  8. Prepare rice separate according to package directions.
  9. Pour oil into hot skillet.
  10. Add onion and sweet pepper.
  11. Cook over medium-heat about five minutes or until tender, stirring occasionally.
  12. Stir in broccoli.
  13. Coat a two-quart square baking dish with cooking spray. Spread about 1/2 cup of the salsa into the bottom of the baking dish.
  14. Top with half of the rice, half of the chicken mixture and half of the vegetable mixture.
  15. Pour half of the remaining salsa over the vegetables and the top with half of the cheese.
  16. Repeat layers once, except do not top with the remaining cheese.
  17. Bake, covered, for 30 to 35 minutes or until heated through. Sprinkle with the remaining cheese. Let stand for five minutes before serving.
  18. If desired, garnish with cherry tomatoes, chopped avocado and/or fresh cilantro.