Cajun Chicken Casserole

Source: Shake Off The Sugar

Nice served with sliced avocadoes and a dollop of sour cream on the side. Cook the chicken and rice ahead to shorten the preparation time.

1 whole chicken breast
2 tablespoons olive oil
1/2 cup chopped onion
2 cups cooked wild or brown rice*
1 (14.5 oz.) can diced tomatoes
4 ounces cream cheese, cut into 1 inch cubes
1 cup Monterey Jack or Colby cheese with jalapeno peppers, shredded
1 tablespoon Cajun seasoning (Louisiana Brand is preferred)
pinch of dried thyme

Grease a ceramic or glass baking dish or spray with a non-stick spray. Set aside. Preheat the oven to 325 degrees.

Cut the chicken meat into bite-sized cubes, discarding any skin, fat, or bone. Set aside.

Heat the oil in a large skillet. Add the onions and saute until translucent, but not browned. Remove from the heat. Add all remaining ingredients, except for about 1/2 cup of the pepper-jack cheese. Toss together. Pour into the baking dish. Top with the reserved shredded cheese.

Bake for 30 minutes, until heated through and the cheese is melted.

Serves 4-5.

1/4 of casserole with wild rice:
27 g. fat; 25 g. total carbs; 3 g. dietary fiber; 27 g. protein
445 calories

Exchanges:
1 Starch/Bread; 3 Lean Meat; 1 Vegetable; 4-1/2 Fat

1/4 of casserole with brown rice:
28 g. fat; 30 g. total carbs; 3 g. dietary fiber; 26 g. protein
471 calories

Exchanges:
1-1/2 Starch/Bread; 3 Lean Meat; 1 Vegetable; 4-1/2 Fat