Chicken, mushroom and wild rice casserole

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

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