cheesy chicken wild rice and veggie casserole

cheesy chicken wild rice and veggie casserole
Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 288.3
  • Total Fat: 8.8 g
  • Cholesterol: 42.8 mg
  • Sodium: 366.6 mg
  • Total Carbs: 31.9 g
  • Dietary Fiber: 6.3 g
  • Protein: 21.8 g

View full nutritional breakdown of cheesy chicken wild rice and veggie casserole calories by ingredient
Submitted by:

Introduction

modification of a pinterest recipe I found, I made a few substitutions and added more veggies to make this dish even healthier! Great casserole with out the canned soups and fat!

http://pinterest.com/pin/12786
0076891758320/
modification of a pinterest recipe I found, I made a few substitutions and added more veggies to make this dish even healthier! Great casserole with out the canned soups and fat!

http://pinterest.com/pin/12786
0076891758320/

Number of Servings: 12

Ingredients

    Casserole Mixture:
    3 carrots peeled and chopped fine
    1 small-med onion chopped fine
    3 stalks celery chopped fine
    2 zuchinni squash grated or chopped fine
    1 egg plant roasted and chopped
    2 cups cooked shredded chicken
    2 cups dry wild rice - cooked separately
    2 tbsp garlic - crushed
    1 cup shredded cheese

    cheese sauce:
    4 tbsp butter or margarine
    1/4 cup flour (I used oat flour)
    1/4 tsp salt
    1/4 tsp pepper
    2 cups shredded cheese

Directions

Cook chicken and rice separately - or use precooked options to save on time (keep in mind it may alter the nutritional information). Also, precook eggplant. I sliced mine, seasoned with a little salt and pepper and cooked in oven on high heat and top rack until done. Let cool and chop.

In a large pot cook the chopped onion, carrot, celery, and zucchini mix on med high for approx 10-15 mins until veggies are tender. Add in garlic and cook another 2-3 mins. Add in chicken, eggplant, and rice, then stir.

In a separate pot melt butter, whisk in flour, and seasonings, then slowly incorporate chicken broth. Bring to boil, and add 2 cups of the cheese until everything is incorporated. Add sauce mix to rice and veggies and mix. Transfer all ingredients to a large oven safe dish, sprinkle with remaining 1 cup of cheese and cook at 350 degrees approx 25 mins, or until cheese is bubbly.

Serving Size: makes approx 12-16 1 cup servings

Number of Servings: 12

Recipe submitted by SparkPeople user GIRL*IN*MOTION.

Rate This Recipe