CHICKEN WILD RICE CASSEROLE

Servings: 6

Preparation time: 20 minutes

Cooking time: about 1 hour; standing time: 5 minutes

INGREDIENTS

1 (6-ounce) package 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 six pieces

1/2 teaspoon garlic powder

1/4 teaspoon pepper

1 (8-ounce) package crimini mushrooms

2 medium chopped onions

2 ribs thinly sliced celery

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

1 (10 1/2-ounce) can 98% fat-free cream of celery soup

1/4 cup chopped fresh parsley

Heat oven to 400 degrees. Coat a 9-by-13inch baking dish with cooking spray. Combine the wild and long-grain rice mixture (discard seasoning packet; it’s high-sodium) and wild rice with broth. Microwave on high (100% power) for 10 minutes; stir after 5 minutes; set aside. Heat oil in a large, nonstick skillet on medium-high until hot. 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 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.

Per serving: 326 calories, 24 grams protein, 6 grams fat (17 percent calories from fat), 1.2 grams saturated fat, 43 grams carbohydrate, 57 milligrams cholesterol, 452 milligrams sodium, 4 grams fiber.

Carb count: 3