Chicken, Green Beans and Mushroom Casserole
Serves: 12.
 
Ingredients
  • ½ cup uncooked wild rice.
  • Water
  • 2 cups boneless, skinless chicken breasts, cooked and cubed
  • 1 Tbsp. olive oil
  • 1 small onion, chopped
  • 1 pound mushrooms, sliced
  • ¼ cup dry sherry (not cooking wine) Or, you can substitute water.
  • ¼ cup all-purpose flour
  • 2 cups skim milk
  • ½ cup grated Parmesan cheese
  • ½ cup low-fat sour cream
  • ¼ cup chopped parsley (or 2 Tbsp dried parsley)
  • ½ teaspoon Mrs. Dash original blend
  • ¼ teaspoon freshly ground pepper
  • 1 cup frozen French-cut green beans
  • ¼ cup sliced unsalted almonds
Instructions
  1. Cook rice according to package directions, without salt.
  2. Meanwhile, heat oil in a large pot over medium heat.
  3. Add chopped onion and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes.
  4. Add sliced mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated.
  5. Add sherry (or water), increase heat to high, and cook until most of the liquid has evaporated.
  6. Sprinkle the vegetables with the flour. Then stir to coat.
  7. Add milk. Bring to a simmer and cook for 1 minute, stirring constantly
  8. Stir in Parmesan, parsley, sour cream, salt and pepper. Remove from the heat.
  9. Preheat oven to 350°F. Coat a baking dish with cooking spray.
  10. Spread the rice in an even layer in the prepared baking dish.
  11. Top the rice with the chicken, then with green beans.
  12. Pour the vegetable sauce over the top and spread evenly.
  13. Sprinkle with almonds on top.
  14. Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes.
  15. Let the casserole stand 5-10 minutes before serving.
Nutrition Information
Serving size: ½ cup. Sodium: 109 mg.
Recipe by The Low Sodium Spot at https://waltonspot.com/lowsodium/recipes/poultry/chicken-green-beans-and-mushroom-casserole/