Chicken, Mushroom & Wild Rice Casserole

Name: Chicken, Mushroom & Wild Rice Casserole
Yield: 8 servings
Ingredients: ¼ cup all-purpose flour; 2 pounds boneless, skinless chicken breasts, trimmed; ⅓ cup chopped flat-leaf parsley; 1 cup dry sherry; 2 tablespoons extra-virgin olive oil; ½ teaspoon freshly ground pepper; 2 cups frozen French-cut green beans; ½ cup grated Parmesan cheese; 2 leeks, chopped and rinsed; 2 cups low-fat milk; 1½ pounds mushrooms, sliced; ½ cup reduced-fat sour cream; 1 teaspoon salt; ½ cup sliced almonds; 2 cups water; ½ cup wild rice

Low SodiumHigh Protein Diabetes-FriendlyHeart HealthyEgg-FreeNo ShellfishAmericanChickenDinner

Low SodiumHigh Protein Diabetes-FriendlyHeart HealthyEgg-FreeNo ShellfishAmericanChickenDinner

8 servings

Active time: 1 hour

Total time: 1 hour 45 minutes

Description

In Minnesota, chicken, mushrooms and wild rice are often bound together in a casserole with cream of mushroom soup. We forgo the sodium-rich canned soup and make a light, creamy sauce that gets depth of flavor from dry sherry and Parmesan cheese. If you already have cooked chicken, use 4 cups and skip Step 2.

Directions

Combine water and rice in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer, and cook until tender, 35 to 40 minutes. Drain.
Meanwhile, place chicken in a large skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board and let cool.
Heat oil in a Dutch oven or large high-sided skillet over medium heat. Add leeks and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes. Add sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes. Sprinkle the vegetables with flour and stir to coat. Add milk; bring to a simmer and cook for 1 minute, stirring. Stir in Parmesan, sour cream, parsley, salt and pepper. Remove from the heat.
Preheat oven to 350°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
Cut the chicken into bite-size pieces. Spread the rice in an even layer in the prepared baking dish. Top with the chicken, then green beans. Pour the sauce over the top and spread evenly. Sprinkle with almonds.
Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes. Let stand for 10 minutes before serving.

Tips

Tip: Use dry sherry instead of “cooking sherry” in recipes calling for sherry. It adds depth of flavor to sauces, soups and stews without adding extra salt that’s in cooking sherry.
To make ahead: Prepare through Step 5; cover and refrigerate for up to 2 days or freeze for up to 1 month (defrost in the refrigerator for 2 days before baking). Let stand at room temperature for 30 minutes, then bake at 350°F for about 1 hour.

Nutrition Per Serving

Calories371 cal
Total Fat13.4 g
Saturated Fat3.8 g
Cholesterol0 mg
Sodium490 mg
Carbohydrate Total25.8 g
Protein33.6 g
Phosphorus433 mg
Potassium801 mg
Fiber3.9 g
Calcium199 mg

Ingredients

2 cups water
½ cup wild rice
2 pounds boneless, skinless chicken breasts, trimmed
2 tablespoons extra-virgin olive oil
2 leeks, chopped and rinsed
1½ pounds mushrooms, sliced
1 cup dry sherry
¼ cup all-purpose flour
2 cups low-fat milk
½ cup grated Parmesan cheese
½ cup reduced-fat sour cream
⅓ cup chopped flat-leaf parsley
1 teaspoon salt
½ teaspoon freshly ground pepper
2 cups frozen French-cut green beans
½ cup sliced almonds

Ingredients

2 cups water
½ cup wild rice
2 pounds boneless, skinless chicken breasts, trimmed
2 tablespoons extra-virgin olive oil
2 leeks, chopped and rinsed
1½ pounds mushrooms, sliced
1 cup dry sherry
¼ cup all-purpose flour
2 cups low-fat milk
½ cup grated Parmesan cheese
½ cup reduced-fat sour cream
⅓ cup chopped flat-leaf parsley
1 teaspoon salt
½ teaspoon freshly ground pepper
2 cups frozen French-cut green beans
½ cup sliced almonds

Description

Directions

Combine water and rice in a small heavy saucepan; bring to a boil. Cover, reduce heat to maintain a simmer, and cook until tender, 35 to 40 minutes. Drain.
Meanwhile, place chicken in a large skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board and let cool.
Heat oil in a Dutch oven or large high-sided skillet over medium heat. Add leeks and cook, stirring occasionally, until just starting to brown, 4 to 5 minutes. Add mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes. Add sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes. Sprinkle the vegetables with flour and stir to coat. Add milk; bring to a simmer and cook for 1 minute, stirring. Stir in Parmesan, sour cream, parsley, salt and pepper. Remove from the heat.
Preheat oven to 350°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
Cut the chicken into bite-size pieces. Spread the rice in an even layer in the prepared baking dish. Top with the chicken, then green beans. Pour the sauce over the top and spread evenly. Sprinkle with almonds.
Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes. Let stand for 10 minutes before serving.

Tips

Tip: Use dry sherry instead of “cooking sherry” in recipes calling for sherry. It adds depth of flavor to sauces, soups and stews without adding extra salt that’s in cooking sherry.
To make ahead: Prepare through Step 5; cover and refrigerate for up to 2 days or freeze for up to 1 month (defrost in the refrigerator for 2 days before baking). Let stand at room temperature for 30 minutes, then bake at 350°F for about 1 hour.

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