EatingWell's Jessie Price shows you how to cook a healthy chicken-and-rice casserole recipe by substituting heavy cream to reduce saturated fat and cut calories. The healthy cooking techniques she shares can help you make other casseroles, comfort food recipes and creamy recipes healthier!
Hi, this is Jessie. I'm here in the EatingWell Test Kitchen and today I'm going to show you how to make creamy sauces without any heavy cream, so you can save on calories and fat. I am making a delicious chicken, mushroom and wild rice casserole. And the lightened-up cream sauce that I am making here is the kind of thing that you could also use in dishes like mac and cheese or chowder. To start with I've already cooked down some mushrooms and leeks. I'm going to deglaze my pan with sherry. I bring that up to a boil and let it evaporate. Then I sprinkle flour all over my vegetables and stir them up to coat and that is what's going to thicken my sauce. Next I pour in low-fat milk, two cups of it. Bring that up to a simmer and it gets nice and thick. Then add in Parmesan cheese, a little bit of reduced-fat sour cream, parsley and salt. Stir it all together, that's my sauce. Now we're ready to assemble the casserole. So I have already cooked wild rice. I put that in my pan. The great thing about this is, wild rice has three times the fiber of white rice. Next I put on chicken that's already cooked. You could use leftover chicken or store- bought rotisserie chicken for this. Then I put in frozen green beans, put those all over. Then I'm ready to put my sauce on top. Spread that all over the casserole. Put some sliced almonds on top, put it in a 350-degree oven and bake it until it's hot, bubbly and golden, which takes about 30 minutes. And you've got dinner ready. You have just saved yourself 180 calories and 13 grams of saturated fat per serving with that simple swap. For this casserole recipe and more healthy comfort foods come to eatingwell.com.
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