chicken, mushroom & wild rice casserole

chicken, mushroom & wild rice casserole

recipe source eating well

2 cups water

1/2 cup wild rice

2 lbs boneless, skinless chicken breasts, trimmed

2 tbsp extra virgin olive oil

2 leeks, chopped & rinsed

1 1/2 lbs mushrooms, sliced

1 cup dry sherry (see note)

1/4 cup all purpose flour

2 cups low fat milk

1/2 cup grated parmesan cheese

1/2 cup reduced-fat sour cream

1/3 cup chopped flat leaf parsley

1 tsp salt

1/2 tsp freshly ground pepper

2 cups frozen french cut green beans

combine water and rice in a small heavy saucepan; bring to a boil. cover, reduce heat to maintain a simmer and cool until tender, 35-40 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 most of the liquid has evaporated, 5 to 7 minutes.

sprinkle the vegetables with flour and stir to coat. add mil; bring to a simmer and cook for 1 minute, stirring.  stir in parmesan, sour cream, parsley, salt and pepper.  remove from heat.

preheat oven to 350 degrees.  coat a 9x13" 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 chicken, then green beans.  pour the sauce over the top and spread evenly.  

bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes.  let stand for 10 minutes before serving.

Note: Sherry is a type of fortified wine originally from southern Spain. “Cooking sherry” sold in many supermarkets can be high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.

 serves 6

Nutrition Facts chicken, wild rice and mushroom casserole Serving Size: 1 serving Amount Per Serving Calories 382 Total Fat 11.1g       Saturated Fat 3.6g       Trans Fat 0g Cholesterol 68mg Sodium 301mg Carbohydrate 29.6g       Dietary Fiber 3g       Sugars 8.1g Protein 35.2g Alcohol 5.5g Vitamin A 22% Vitamin C 18% Calcium    17% Iron 10%