This recipe was adapted from http://www.eatingwell.com/recipes/chicken_wild_rice_casserole.html
- 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
- Cook rice according to package directions, without salt.
- Meanwhile, heat oil in a large pot over medium heat.
- Add chopped onion and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes.
- Add sliced mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated.
- Add sherry (or water), increase heat to high, and cook until most of the liquid has evaporated.
- Sprinkle the vegetables with the flour. Then stir to coat.
- Add milk. Bring to a simmer and cook for 1 minute, stirring constantly
- Stir in Parmesan, parsley, sour cream, salt and pepper. Remove from the heat.
- Preheat oven to 350°F. Coat a baking dish with cooking spray.
- Spread the rice in an even layer in the prepared baking dish.
- Top the rice with the chicken, then with green beans.
- Pour the vegetable sauce over the top and spread evenly.
- Sprinkle with almonds on top.
- Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes.
- Let the casserole stand 5-10 minutes before serving.
Our estimates assume the use of fresh chicken with only 3% sodium per serving (instead of chicken that has been infused with a high-sodium broth).
Note that sodium percentages depend on which daily reference you use. The estimated 109 mg of sodium per serving implies that one serving of this recipe provides:
– 4% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
–7% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 11% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
