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Tuscan Pot Chicken Casserole with Rice, Vegetables, and Sulguni
Tender chicken fillet baked with rice, broccoli, mushrooms, and bell pepper in a tomato sauce, topped with a light melted sulguni cheese crust. Served with a fresh salad of arugula, cucumber, and olives. A balanced, filling, and flavorful high-protein, high-fiber lunch.
Ingredients
For 1 serving- Chicken Fillets170 g
- Рис сухий70 g
- Шампиньоны свежие80 g
- Broccoli80 g
- bell pepper70 g
- onion40 g
- Томатная паста15 g
- Garlic5 g
- Сыр Сулугуни15 g
- Вода180 g
- Salt(optional)
- Smoked Paprika(optional)
- Black pepper corn(optional)
- Oregano(optional)
Instructions
- 1
Rinse the rice thoroughly and pour it into the bottom of an individual glass baking dish.
- 2
Dice the chicken breast and mix it with the spices.
- 3
Slice the mushrooms, finely dice the onion, and chop the bell pepper into small pieces. Divide the broccoli into small florets.
- 4
Mix the tomato paste with 180 ml of hot water and add the minced garlic.
- 5
Place the chicken breast over the rice, then spread the mushrooms and vegetables on top.
- 6
Pour the tomato mixture over top.
- 7
Cover the dish tightly with foil.
- 8
Bake at 190°C for about 45–60 minutes.
- 9
Remove the foil, sprinkle with grated sulguni cheese, and return to the oven for another 5–10 minutes until a light golden crust forms.
Ingredients
For 1 servingIngredients
Chicken Fillets
170 g
Рис сухий
70 g
Шампиньоны свежие
80 g
Broccoli
80 g
bell pepper
70 g
onion
40 g
Томатная паста
15 g
Garlic
5 g
Сыр Сулугуни
15 g
Вода
180 g
Salt
(optional)
Smoked Paprika
(optional)
Black pepper corn
(optional)
Oregano
(optional)
Step-by-step instructions
For 1 serving- 1
Rinse the rice thoroughly and pour it into the bottom of an individual glass baking dish.
- 2
Dice the chicken breast and mix it with the spices.
- 3
Slice the mushrooms, finely dice the onion, and chop the bell pepper into small pieces. Divide the broccoli into small florets.
- 4
Mix the tomato paste with 180 ml of hot water and add the minced garlic.
- 5
Place the chicken breast over the rice, then spread the mushrooms and vegetables on top.
- 6
Pour the tomato mixture over top.
- 7
Cover the dish tightly with foil.
- 8
Bake at 190°C for about 45–60 minutes.
Remove the foil, sprinkle with grated sulguni cheese, and return to the oven for another 5–10 minutes until a light golden crust forms.
Nutrition per serving
Macronutrients
35% of calories
Helps build and repair muscle tissue.
53% of calories
Provides energy for your body and brain.
12% of calories
Supports hormone production and brain function.
Ingredient nutrition breakdown
| Ingredient | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Fillets | 180 | 34g | 2g | 2g |
| Рис сухий | 255 | 4g | 56g | 0g |
| Шампиньоны свежие | 22 | 3g | 0g | 1g |
| Broccoli | 27 | 2g | 5g | 0g |
| bell pepper | 14 | 1g | 3g | 0g |
| onion | 16 | 0g | 4g | 0g |
| Томатная паста | 12 | 0g | 3g | 0g |
| Garlic | 7 | 0g | 2g | 0g |
| Сыр Сулугуни | 46 | 3g | 0g | 4g |
| Вода | 0 | 0g | 0g | 0g |
| Salt | — | — | — | — |
| Smoked Paprika | — | — | — | — |
| Black pepper corn | — | — | — | — |
| Oregano | — | — | — | — |
Nutrition and calorie figures are approximate. They are calculated from reference data for each ingredient and may differ depending on the specific products and brands you use, their fat content and ripeness, how you measure them, and the actual portion size.
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