CHICKEN AND WILD RICE CASSEROLE (SUNDAY)

1 (6-ounce) package longgrain 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

1/4 teaspoon black pepper

1 (8-ounce) package crimini mushrooms

2 medium onions, chopped

2 ribs celery, thinly sliced

1 (10 1/2-ounce) can lesssodium, less-fat cream of mushroom soup

1 (10 1/2-ounce) can

98 percent fat-free cream of celery soup

1/4 cup chopped fresh parsley

Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Combine the packaged long-grain rice (discard high-sodium seasoning packet) and wild rice with broth. Microwave on high (100 percent power) for 10 minutes; stir after 5 minutes; set aside. Heat canola oil in a large nonstick skillet on medium-high. Add chicken; cook 2 minutes on each side or until browned. Remove from heat; sprinkle with garlic powder and pepper; set aside. Spoon rice mixture into baking dish. Add mushrooms, onions, celery and both soups; mix well. Top with chicken. Cover tightly with foil and bake 50 minutes or until most of liquid is absorbed. Remove from oven. Let stand 5 minutes before serving. Sprinkle with parsley and serve. Serves 6.

Per serving: 322 calories (percent calories from fat, 17), 23 grams protein, 43 grams carbohydrate, 4 grams fiber, 6 grams fat (1.2 grams saturated fat), 52 milligrams cholesterol, 507 milligrams sodium.