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Chicken, mushroom and wild rice casserole

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    Chicken, mushroom and wild rice casserole Heart Smart Low Sodium

    Chicken and mushrooms are both high in vitamin B3 (niacin), which can help reduce LDL (“bad” cholesterol), increase HDL (“good” cholesterol) and lower triglycerides.

    Ingredients

    1 cup diced onion
    6 cloves garlic, minced
    5 medium stalks celery, diced
    5 medium carrots, diced
    1 cup uncooked wild rice
    3 cups low-sodium vegetable broth
    8 tablespoons canola oil, divided
    1 pound boneless skinless chicken breast, cut into cubes
    1/2 pound sliced mushrooms (any kind)
    1/4 cup unbleached flour
    1 tablespoon ground sage
    1/2 teaspoon thyme
    1 teaspoon ground poultry seasoning
    2 cups reduced-fat (2%) milk
    1/2 cup plain whole-grain bread crumbs

    Directions

    1. Preheat oven to 350 F.
    2. In a large casserole dish, combine onion, garlic, celery, carrots, rice and broth. Stir. Tightly cover with foil and bake for 1 hour and 15 minutes.
    3. When 15 minutes of baking time remains: In a large skillet, heat 2 tablespoons oil over medium-high heat. Add chicken, stirring, until lightly brown. Add mushrooms and continue cooking until all liquid is gone. Remove from heat and set aside.
    4. In a small saucepan, heat 4 tablespoons oil over medium-high heat. Add flour, sage, thyme and poultry seasoning. Whisk until well-blended. Slowly add milk, while whisking, as it cooks for 1 to 2 more minutes. Sauce is done when thick.
    5. Remove casserole from oven. Increase oven temperature to 450 F. Spread chicken-mushroom mixture evenly over casserole. Then use a ladle to top with sauce.
    6. In a small bowl, combine bread crumbs with remaining oil. Stir. Sprinkle over casserole. Bake for 10 to 15 minutes or until crumb topping is golden-brown. Enjoy warm.

    Makes 6 servings

    Recipe contains: wheat, milk

    Carb choices per serving: 3

    *Option not included in nutrition facts.

    Casserole-topped-with-a-crust-of-breadcrumbs

    Nutrition Facts

    Recipe tip

    To make this a gluten-free casserole, use 2 tablespoons cornstarch instead of flour to make the gravy and ditch the crumb topping.*