5.0 from 3 votes
One-Pot Rice Casserole With Pumpkin
This easy, gluten-free casserole delivers lots of cheesy flavor and requires only one pan.
Prep Time
5 mins
Cook Time
1 hr 5 mins
Total Time
1 hr 15 mins
Servings: 4
Calories: 429 kcal
Course:
Main Course , Dinner
Cuisine:
American
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1/2 cup onion diced
- 1 tablespoon garlic minced
- 1 pound 90% lean ground chicken
- 2 1/2 cups reduced-sodium vegetable broth
- 1 cup long-grain brown rice uncooked
- 3/4 cup canned pumpkin puree
- 3/4 teaspoon salt
- pepper to taste
- 4 cups fresh spinach roughly chopped, packed
- 1/2 cup Parmesan Cheese grated
Instructions
- Heat the olive oil in a large pot over medium-high heat.
- Add the onion and garlic. Cook until fragrant, about 1 minute.
- Add the chicken and cook just until browned, about 3-4 minutes.
- Add the vegetable broth, rice, pumpkin, salt, and pepper. Stir until combined. Turn the heat up to high and bring the mixture to a boil.
- Let boil for 1 minute. Reduce the heat to low, cover the pot, and simmer until the water is absorbed and the rice is tender, about 1 hour.
- Stir in the chopped spinach. Cover and cook until wilted, about 2-3 minutes.
- Sprinkle the Parmesan over the casserole. Cover and cook until melted, about 2 or 3 minutes.
- Serve immediately.
Cup of Yum
Nutrition Information
Calories
429kcal
(21%)
Carbohydrates
41.8g
(14%)
Protein
29.7g
(59%)
Fat
16.7g
(26%)
Saturated Fat
5.9g
(30%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
3.6g
Cholesterol
99.9mg
(33%)
Sodium
886mg
(37%)
Potassium
139.4mg
(4%)
Fiber
4.7g
(19%)
Sugar
4.8g
(10%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 429
% Daily Value*
| Calories | 429kcal | 21% |
| Carbohydrates | 41.8g | 14% |
| Protein | 29.7g | 59% |
| Fat | 16.7g | 26% |
| Saturated Fat | 5.9g | 30% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 3.6g | 18% |
| Cholesterol | 99.9mg | 33% |
| Sodium | 886mg | 37% |
| Potassium | 139.4mg | 3% |
| Fiber | 4.7g | 19% |
| Sugar | 4.8g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.