Dump-and-Bake Mediterranean Chicken Casserole Recipe Tastes Like Risotto (High Protein) by Terri Kendrick

Despite their less than appetizing name, these “dump-and-bake” casseroles are all the rage because they’re so amazingly easy to make. The hardest part of the casserole recipes, in my opinion, is measuring all the spices!

With this high-protein chicken, rice and vegetable combination, I was surprised to discover that the finished dish tasted almost exactly like risotto – creamy and hearty – but with none of the stirring. The other bonus is the dump-and-bake casserole includes a protein, a grain and vegetables, so it's a complete meal in a single pan. You don’t have to add a side dish unless you really want to! Plus, check out the health benefits of protein.

To make this gluten-free chicken casserole, you will need the following ingredients: boneless, skinless chicken breast or thighs, lemon juice, olive oil, fresh parsley, fresh basil, fresh oregano, fresh thyme, seasoned salt, garlic powder, onion powder, salt, black pepper, Arborio rice, cherry tomatoes, corn, bell pepper, chicken broth and Parmesan cheese.

Cooking Tip: I’d recommend dicing the chicken breast into smaller (maybe 1/2-inch) pieces. My pieces were a little too large for a single bite. For alternative proteins, you can substitute white beans or stir in cooked shrimp at the end.

Serve it as a satisfying dinner and then eat any leftovers (if you have them!) warmed up for lunch the next day. Add a little extra chicken broth before you heat. Read about the health benefits of tomatoes, the health benefits of peppers and the health benefits of fresh herbs.

Cuisine: American / Mediterranean
Prep Time: 10 minutes plus time to marinate
Cook Time: 45 minutes
Total Time: 55 minutes plus time to marinate
Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast or thighs, diced into small pieces
• 3 tablespoons lemon juice
• 3 tablespoons olive oil
• 1 tablespoon fresh parsley, chopped or 1/2 teaspoon parsley flakes
• 1 teaspoon fresh basil, chopped, or 1/4 teaspoon dried basil
• 1 teaspoon fresh oregano, chopped, or 1/2 teaspoon dried oregano
• 1 teaspoon fresh thyme, chopped, or 1/4 teaspoon dried thyme
• 3/4 teaspoon seasoned salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 cup Arborio rice, uncooked
• 1 cup cherry tomatoes
• 1 cup corn, fresh or frozen
• 1/2 cup bell pepper, chopped
• 2 cups chicken broth
• 1/2 cup shredded Parmesan cheese, for serving
• chopped fresh herbs, for serving (optional)

Here’s how to make it:

1. At least 30 minutes before cooking, combine the olive oil, lemon juice, herbs and spices in a bowl. Add chicken and toss (if there’s not enough liquid to coat all the chicken, add a little more lemon juice and olive oil). Place in the refrigerator. If you don’t have time to marinate the chicken, just mix the chicken in the marinade before cooking. (You can marinate the chicken right in the baking dish instead of dirtying another bowl.)
   
2. Place the marinated chicken in a baking dish. Add the uncooked rice, fresh vegetables and chicken broth. Stir to evenly distribute. (You can use long-grain rice instead of Arborio. However, the Arborio makes it very risotto-like. If you use frozen corn, you may need to cook the dish a little longer. You can also add grated zucchini or summer squash.)
   
3. Cover the dish tightly with aluminum foil. Bake for 40 to 45 minutes in a preheated 375-degree F oven.
   
4. Remove the cover. The liquid should be almost completely absorbed. Fluff the rice with a fork. If the rice isn’t quite tender, return the pan to the oven (covered) for another few minutes. Taste and add more salt and pepper, if desired.
   
5. Garnish with additional chopped fresh herbs and shredded Parmesan cheese. The cheese will melt into the casserole. Store any leftovers in an airtight container in the fridge and reheat in the microwave.
   

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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