Dinner

Chicken and Wild Rice Casserole Made Over is for Dinner.

Chicken and Wild Rice Casserole Made Over takes 35 minutes to prepare.

Chicken and Wild Rice Casserole Made Over takes 35 minutes to cook.

Chicken and Wild Rice Casserole Made Over makes 4 servings.

The ingredients for Chicken and Wild Rice Casserole Made Over are:

1 6-ounce package long grain and wild rice mix
1 medium onion, chopped (1/2 cup)
1 stalk celery, chopped (1/2 cup)
1 large carrot, chopped (1/2 cup)
1 head of broccoli, chopped (1 cup)
? cup frozen peas
1 cup 1%-milk
3 tbsp flour
? cup Greek yogurt, plain
1/3 cup salt-free chicken broth
2 tbsp fresh basil, chopped
2tsp garlic, minced
1 lb boneless, skinless chicken breasts
2 tbsp finely shredded parmesan cheese
Olive oil cooking spray
Salt and pepper

Here is how you make Chicken and Wild Rice Casserole Made Over:

1. Preheat the oven to 350 degrees.2. Cook the rice according to the package directions. *to reduce the sodium, do not use the seasoning packet that comes with the rice.3. Season the chicken breasts with salt and pepper. Spray a 2-quart baking dish with cooking spray. Put chicken into dish and bake for 25 to 30 minutes, or until chicken is cooked through.4. In the meantime, heat a large skillet on medium-high heat. Coat skillet with cooking spray. Add onion, celery, carrot and broccoli to the pan. Spray vegetables with cooking spray. Saut? for 3-5 minutes or until crisp-tender. Place vegetables on a plate and set aside. 5. When chicken is cooked through, shred with a fork or cut into bite sized pieces.6. Add milk to the large skillet, at medium heat. Simmer until hot, but not boiling. Add flour. With a whisk, stir continuously until thick. 7. Stir yogurt, broth, basil and garlic into the milk mixture. Stir in chicken, rice and vegetables.8. Transfer mixture to 2-quart baking dish. Bake, uncovered about 35 minutes or until heated through. 9. Before serving, top each serving with ? tbsp of freshly shredded parmesan cheese. Makes 4 servings. Number of Servings: 4Recipe submitted by SparkPeople user CDHORBACH.

The nutritional information for Chicken and Wild Rice Casserole Made Over is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 378.9

• Total Fat: 3.4 g
• Cholesterol: 68.3 mg
• Sodium: 920.7 mg
• Total Carbs: 49.4 g
• Dietary Fiber: 3.6 g
• Protein: 37.5 g

The dietary needs meet for Chicken and Wild Rice Casserole Made Over is Low Fat