Chicken, Mushroom and Wild Rice Hot-dish

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Trans-fat Free, Good source of fiber
Metric measurements


2cups water
½cup wild rice
2pounds chicken breasts trimmed, boneless and skinless
2tablespoons olive oil, extra-virginVideo
2each leeks chopped and rinsed*
pounds mushrooms sliced
1cup sherry dry*
¼cup flour, all-purpose
2cups milk, low-fatVideo
½cup parmesan, parmigiano-reggiano cheese, grated
½cup sour cream, light
cup parsley leaves freshly chopped, flat-leave
1teaspoon salt
½teaspoon black pepper freshly ground, or to taste
2cups green beans frozen french-cut
½cup almonds sliced
* not incl. in nutrient facts


Add water and rice in a small heavy saucepan; bring to a boil.

Cover, reduce heat to maintain a simmer, and cook until tender, 35 to 40 minutes. Drain.

Meanwhile, put 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.

Stir in mushrooms and cook, stirring occasionally, until their liquid has been released and has evaporated, 12 to 14 minutes.

Stir in sherry, increase heat to high and cook until most of the liquid has evaporated, 5 to 7 minutes.

Sprinkle the vegetables with flour and stir to coat.

Add milk; bring to a simmer and cook for 1 minute, stirring often.

Add Parmesan, sour cream, parsley, salt and pepper.

Remove from the heat.

Preheat oven to 350°F.

Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.

Cut the chicken into bite-size pieces.

Spread the rice evenly in an even layer in the prepared baking dish.

Top with the chicken, then green beans.

Pour the sauce over the top and spread evenly.

Sprinkle with almonds.

Bake the casserole until it is bubbling and the almonds are golden brown, about 30 minutes.

Let stand for about 8 minutes before serving.

Serve warm and enjoy!

First published: last updated: 2014-12-16


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Nutrition Facts

Serving Size 394g (13.9 oz)
Amount per Serving
Calories 37436% of calories from fat
 % Daily Value *
Total Fat 15g 23%
Saturated Fat 4g 22%
Trans Fat 0g
Cholesterol 111mg 37%
Sodium 518mg 22%
Total Carbohydrate 5g 5%
Dietary Fiber 3g 11%
Sugars g
Protein 91g
Vitamin A 13% Vitamin C 16%
Calcium 21% Iron 15%
* based on a 2,000 calorie diet How is this calculated?

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