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Wild and Brown Rice Chicken Casserole Recipe

Looking for an easy Wild and Brown Rice Chicken Casserole recipe? Learn how to make Wild and Brown Rice Chicken Casserole using healthy ingredients.


Submitted by mellprism

Makes 8 servings



Savory and wonderful! Optional topping:Whole Wheat Crumb Topping.

Recipe Ingredients for Wild and Brown Rice Chicken Casserole

1/4 c. wild Rice
1 1/4 c. brown rice
3 c. water
16 oz Chicken Breasts
3 c. Chicken Broth
1 Onion chopped
2 Carrots
1 pinch of salt, pepper
1/2 tsp paprika
1 tsp soy sauce
1 tsp tomato paste
4 T butter
1/4 c. whole wheat flour
1 c. 2% Milk
2 t. lemon juice
1/4 c. parsley

Recipe Directions for Wild and Brown Rice Chicken Casserole

  1. Combine 1/4 c. wild Rice + 1 1/4 c. brown rice in 3 C. water. Bring to Boil, cover and simmer 55 minutes, let stand.

  2. Meanwhile, Cook 4 whole Med. Chicken Breasts in 3 c. Chicken Broth for 10 minutes.

  3. When Fully cooked, set aside chicken to cool. Strain Broth into large measuring cup, for later.

  4. Use about 1/2 cup broth back in the pot to cook 1 Onion chopped, plus 2-3 Carrots sliced (+2 celery ribs if you like). Add pinch of salt, pepper and 1/2 tsp Paprika. Cover and let steam for several minutes until tender.

  5. Optionally, add 1 tsp soy sauce and 1 tsp tomato paste to mixture to add zing! Cook off moisture. Remove mixture into bowl, set aside.

  6. Back to the pot!

  7. Don't forget to Preheat oven at this point to 450*F!

  8. Melt 4 T Butter over Med. heat. Add 1/4 C. corn starch (phase 1) or 1/2 C. W/W Flour (beyond) and cook for a minute or 2 (this is your Rue).

  9. Add back drippings from cooled Chicken and Chicken Broth to Rue SLOWLY, while whisking briskly to prevent lumps. Add 1 C. Milk (I used 2%)

  10. Add 2 t. lemon juice, salt and pepper let simmer while whisking until thickened. 5-10 minutes depending on Milk.

  11. Chop or Shred Chicken then add to thickened sauce along with Onion mixture and cooked Rices.

  12. 1/4c. or more! of Fresh Parsely (1 tsp dried), combine well. Pour into 9x13 Pan, bake at 450*F for 15 min until bubbly.

Categories

Main Dish

Nutrition Facts
Serving Size 345.4g
Amount Per Serving
Calories
342
Calories from Fat
108
% Daily Value*
Total Fat
12.0g
18%
Saturated Fat
5.5g
28%
Trans Fat
0.0g
Cholesterol
68mg
23%
Sodium
462mg
19%
Potassium
461mg
13%
Total Carbohydrates
34.3g
11%
Dietary Fiber
2.3g
9%
Sugars
3.4g
Protein
23.1g
Vitamin A 61% Vitamin C 9%
Calcium 8% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in manganese
  • High in niacin
  • High in vitamin A
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