Creamy Lemon-Dill Chicken & Rice Casserole

Our Creamy Lemon-Dill Chicken & Rice Casserole is comfort food at its best, and the recipe includes time-saving techniques to help you get a nutrient-packed dinner on the table quickly.  Protein-rich chicken thighs are cut into bite-size pieces, and microwaveable brown rice is a convenient way to get whole grains on your plate. The antioxidant-filled onions and peas add a natural sweetness to complement the fresh flavors of the lemon and dill. We added a splash of half-and-half at the end to add creaminess. The brightness of this dish will leave you feeling satisfied. Keep reading for our expert tips on cooking techniques, how to best thaw the peas and more!

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• For this recipe, there’s no need to microwave the rice before adding it to the casserole.
• To thaw the peas more quickly, add them to hot water or microwave them for a few seconds before incorporating them into the casserole.
• To switch things up, you can replace the peas with asparagus or add heat by sprinkling on some crushed red pepper.

Nutrition Notes

• Chicken thighs are the dark meat of the protein, which increases the amount of fat, but also provides more iron than you’ll find in chicken breast. Chicken thighs also have a multitude of B vitamins, which benefit your metabolic health. 
• Brown rice isn’t a grain you can just whip up when you need it: it takes time. That’s why microwaveable brown rice is a convenient and nutritious time-saver that helps you get more whole grains in your diet, regardless of your schedule. Whole grains are a source of fiber, which has many benefits beyond keeping you regular, including heart and gut health. 
• Peas have a mixed reputation because they are lumped into starchy vegetables, but they are nutrient-dense and a source of plant-based protein. They are rich in antioxidants, including beta carotene, lutein and zeaxanthin. The fiber in peas is a combo of both soluble and insoluble fiber, excellent for your heart health.