With a 4 and 5 year old running around the house, I love recipes that I can put together and bake without worry!  This is a quick and easy dish that is a snap to throw together and very kid friendly!  An even bigger bonus is you can put this entire dish together and freeze for up to 2 months before use!  Just thaw and bake - pretty easy, huh?!


  • 2 cups cooked rice (brown rice or wild grain rice works best)
  • 6 oz shredded low fat Monterey Jack cheese, divided
  • 1 1/2 cups cooked, chopped chicken breast
  • 1/2 cup yogurt cheese (recipe here)
  • 1/2 cup finely chopped red onion
  • 1/3 cup egg whites
  • 1 cup organic yellow sweet corn (you can use frozen, fresh or canned)
  • 1 tbsp jalapenos (optional)
  • 1/4 cup finely chopped cilantro (optional)


  1. Preheat oven to 350 degrees.

    Ingredients mixed together

  2. Combine rice, cheese (save a handful of cheese to use as a topping), chicken, yogurt cheese, onion and egg whites in a large bowl (if using cilantro and jalapenos add them to the mixture).  Mix well.

    Ingredients in 8x8 pan

  3. Transfer mixture into an 8×8 glass dish and top with remaining cheese.

    Topped with remaining cheese

  4. Bake for 45 to 50 minutes or until knife inserted in center comes out clean.

    Finished dish

Nutritional Info:

Makes 9 servings.

Nutrients per serving:  Calories: 155, Cal. from Fat: 39, Total Fat: 4g, Sat. Fat: 2g, Carbs: 9g, Fiber: .5g, Sugars: 0g, Protein: 16.5g, Sodium: 158mg, Chol: 71.5mg


To prepare this dish for the freeze ahead option follow steps 1-3.  Do NOT bake!  Cover and freeze for up to 2 months.  Thaw overnight in the refrigerator.  Uncover and preheat oven to 350 degrees.  Bake for 60-70 minutes or until knife inserted in center comes out clean.

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