Chicken & Wild Rice Casserole (Diabetic)
Published: Friday, January 24, 2020
10.75 oz. can reduced-fat and reduced-sodium condensed cream of mushroom soup
6½ oz. container light semi-soft cheese with garlic and herbs, softened
½ c. evaporated fat-free milk
14 to 15 oz. can bean sprouts, rinsed, drained and chopped
12 oz. cubed cooked chicken breast
1 c. cooked wild rice
2/3 c. thinly sliced celery
½ c. coarsely shredded carrot
4 oz. can sliced mushrooms, drained
1 Tbsp. green onion or shallot
½ c. soft whole wheat bread crumbs
2 tsp. dried parsley flakes, or 1 Tbsp. snipped fresh parsley
Butter-flavor nonstick cooking spray
Preheat oven to 350°. In a large bowl, whisk together the soup, cheese and evaporated milk until smooth. Stir in bean sprouts, chicken, wild rice, celery, carrot, mushrooms and green onion. Spoon into a 2-qt. casserole. Cover with foil and bake for 30 minutes.
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 20-25 minutes more or until filling is bubbly and topping is golden brown.
• Exchange (per serving—1 cup): 258 calories, 4 g fat, 4 g saturated fat, 26 g protein, 20 g carbohydrate, 71 mg cholesterol, 2 g fiber, 576 mg sodium; 3 lean protein, 1 fat, 1 starch, ½ vegetable.
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