Chicken and Wild Rice Casserole

Chicken and Wild Rice Casserole

1 Review
From: Diabetic Living Magazine

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

Ingredients 1 serving

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  • 1 (10.75 ounce) can reduced-fat and reduced-sodium condensed cream of mushroom soup
  • 1 6½-ounce container light semi-soft cheese with garlic and herbs, softened
  • ½ cup evaporated fat-free milk
  • 1 14 to 15-ounce can bean sprouts, rinsed and drained
  • 12 ounces cubed cooked chicken breast
  • 1 cup cooked wild rice
  • ⅔ cup thinly sliced celery
  • ½ cup coarsely shredded carrot
  • 1 4-ounce can (drained weight) sliced mushrooms, drained
  • 1 tablespoon green onion or shallot
  • ½ cup soft whole wheat bread crumbs
  • 2 teaspoons dried parsley flakes or 1 tablespoon snipped fresh parsley
  • Butter-flavor nonstick cooking spray

Preparation

  • Prep

  • Ready In

  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. Cover with foil and bake for 30 minutes.
  2. 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.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 258 calories; 4 g fat(4 g sat); 2 g fiber; 20 g carbohydrates; 26 g protein; 71 mg cholesterol; 576 mg sodium;
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 1 fat, 1 starch, ½ vegetable

Reviews 1

October 03, 2018
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By: TLH
It tasted pretty good, but the consistency with the bean sprouts was strange . . . Actually a little gross when you served it. It looked like tapeworms. Maybe it would be good to chop up the bean sprouts before adding them to the mixture!
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