Chicken and Wild Rice Casserole
Recipe from Diabetic Living

Reduced-fat soup, semi-soft cheese and fat-free milk make this classic casserole recipe lower in fat and calories.


Chicken and Wild Rice Casserole


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Prep Time: 50 mins
Total Time: 1 hr 40 mins
Servings: 6 (1-cup) servings
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Ingredients
 
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  • 1  10 3/4-ounce can  reduced-fat and reduced-sodium condensed cream of mushroom soupOn Sale
  • 1  6 1/2-ounce container  light semi-soft cheese with garlic and herbs, softenedOn Sale
  • 1/2  cup  evaporated fat-free milkOn Sale
  • 1  14- to 15-ounce can  bean sprouts, rinsed and drainedOn Sale
  • 12  ounces  cubed cooked chicken breastOn Sale
  • 1  cup  cooked wild riceOn Sale
  • 2/3  cup  thinly sliced celeryOn Sale
  • 1/2  cup  coarsely shredded carrotOn Sale
  • 1  4-ounce can (drained weight)  sliced mushrooms, drainedOn Sale
  • 1  tablespoon  green onion or shallotOn Sale
  • 1/2  cup  soft whole wheat bread crumbsOn Sale
  • 2  teaspoons  dried parsley flakes or 1 tablespoon snipped fresh parsleyOn Sale
  •     Butter-flavor nonstick cooking sprayOn Sale
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Directions
1.
Preheat oven to 350 degrees F. In a large bowl, whisk together cream of mushroom soup, cheese, and evaporated milk until smooth. Stir in bean sprouts, chicken, wild rice, celery, carrot, mushrooms, and green onion. Spoon into a 2-quart casserole.
2.
Bake, covered, for 30 minutes. Meanwhile, in a medium bowl, combine bread crumbs and dried parsley flakes; coat lightly with nonstick cooking spray. Toss gently; coat again with nonstick cooking spray. Sprinkle over the casserole. Bake, uncovered, for 20 to 25 minutes more or until filling is bubbly and topping is golden brown. Makes 6 (1-cup) servings.
Nutrition information
Calories 258, Total Fat 8 g, Saturated Fat 4 g, Cholesterol 71 mg, Sodium 576 mg, Carbohydrate 20 g, Fiber 2 g, Protein 26 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch 1, Fat 1. Percent Daily Values are based on a 2,000 calorie diet
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how-tos
How to Cook Wild Rice
When you thumb through cookbooks or surf the net looking for instructions on how to cook wild rice, you may be surprised to find out that wild rice isn't a rice at all, but instead a nutritious grain. In fact, it's the only cereal grain that's native to North America.

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