Chicken and Wild Rice Casserole (Sunday)

Makes 6 servings 1 package (6 ounces) long-grain and wild rice

1⁄3 cup wild rice

2 1⁄4 cups unsalted chicken broth

2 teaspoons canola oil

1 pound boneless, skinless chicken breasts, cut into 6 pieces

1⁄2 teaspoon garlic powder 14⁄ teaspoon black pepper

1 package (8 ounces) cremini mushrooms

2 medium onions, chopped 2 ribs celery, thinly sliced

1 can (10 1⁄2 ounces) less-sodium, less-fat cream of mushroom soup

1 can (10 1⁄2 ounces) 98%-fat-free cream of celery soup

1 ⁄4 cup chopped fresh parsley

Prep time: 20 minutes. Cooking time: about 1 hour; standing time: 5 minutes.

Preheat oven to 400 degrees. Coat a 13-by-9-inch baking dish with vegetable oil spray.

Combine packaged long-grain rice (discard high-sodium seasoning packet) and wild rice with broth. Microwave on high (100% power) 10 minutes; stir after 5 minutes.

Meanwhile, heat canola oil in a large nonstick skillet over medium-high heat. Add chicken; cook 2 minutes on each side or until browned. Remove from heat; sprinkle with garlic powder and pepper.

Spoon rice mixture into baking dish. Add mushrooms, onions, celery and both soups; mix well. Top with chicken. Cover tightly with foil and bake in preheated oven 50 minutes or until most of liquid is absorbed. Remove from oven. Let stand 5 minutes before serving. Sprinkle with parsley and serve.

Per serving: 322 calories, 43g carbohydrate, 23g protein, 6g fat (1.2g saturated), 52mg cholesterol, 507mg sodium, 4g fiber. Calories from fat: 17%.