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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 378.9
  • Total Fat: 3.4 g
  • Cholesterol: 68.3 mg
  • Sodium: 920.7 mg
  • Total Carbs: 49.4 g
  • Dietary Fiber: 3.6 g
  • Protein: 37.5 g

View full nutritional breakdown of Chicken and Wild Rice Casserole Made Over calories by ingredient
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Chicken and Wild Rice Casserole Made Over

Submitted by: CDHORBACH

Introduction

I saw a recipe for Chicken and Wild Rice Casserole on Better Homes and Gardens website and gave it a makeover! This is the result. 100 calories per serving less! 15.6 grams of fat less per serving! On 9/28/10 you can check out my review at thekitchenplan.tumblr.com I saw a recipe for Chicken and Wild Rice Casserole on Better Homes and Gardens website and gave it a makeover! This is the result. 100 calories per serving less! 15.6 grams of fat less per serving! On 9/28/10 you can check out my review at thekitchenplan.tumblr.com
Number of Servings: 4

Ingredients

    1 6-ounce package long grain and wild rice mix
    1 medium onion, chopped (1/2 cup)
    1 stalk celery, chopped (1/2 cup)
    1 large carrot, chopped (1/2 cup)
    1 head of broccoli, chopped (1 cup)
    ˝ cup frozen peas
    1 cup 1%-milk
    3 tbsp flour
    ˝ cup Greek yogurt, plain
    1/3 cup salt-free chicken broth
    2 tbsp fresh basil, chopped
    2tsp garlic, minced
    1 lb boneless, skinless chicken breasts
    2 tbsp finely shredded parmesan cheese
    Olive oil cooking spray
    Salt and pepper

Directions

1. Preheat the oven to 350 degrees.
2. Cook the rice according to the package directions. *to reduce the sodium, do not use the seasoning packet that comes with the rice.
3. Season the chicken breasts with salt and pepper. Spray a 2-quart baking dish with cooking spray. Put chicken into dish and bake for 25 to 30 minutes, or until chicken is cooked through.
4. In the meantime, heat a large skillet on medium-high heat. Coat skillet with cooking spray. Add onion, celery, carrot and broccoli to the pan. Spray vegetables with cooking spray. Sauté for 3-5 minutes or until crisp-tender. Place vegetables on a plate and set aside.
5. When chicken is cooked through, shred with a fork or cut into bite sized pieces.
6. Add milk to the large skillet, at medium heat. Simmer until hot, but not boiling. Add flour. With a whisk, stir continuously until thick.
7. Stir yogurt, broth, basil and garlic into the milk mixture. Stir in chicken, rice and vegetables.
8. Transfer mixture to 2-quart baking dish. Bake, uncovered about 35 minutes or until heated through.
9. Before serving, top each serving with ˝ tbsp of freshly shredded parmesan cheese. Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user CDHORBACH.






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