Chicken and Wild Rice Casserole

Ingredients

  • 1 10 3/4 – ounce can reduced-fat and reduced-sodium condensed cream of mushroom soup
  • 1 6 1/2 – ounce container light semi-soft cheese with garlic and herbs, softened
  • 1/2 cup evaporated fat-free milk
  • 1 14 – 15 – ounce can bean sprouts, rinsed and drained
  • 12 ounces cubed cooked chicken breast
  • 1 cup cooked wild rice
  • 2/3 cup thinly sliced celery
  • 1/2 cup coarsely shredded carrot
  • 1 4 – ounce can (drained weight) sliced mushrooms, drained
  • 1 tablespoon green onion or shallot
  • 1/2 cup soft whole wheat bread crumbs
  • 2 teaspoons dried parsley flakes or 1 tablespoon snipped fresh parsley
  • Butter-flavor nonstick cooking spray

Directions

  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.
  2. Bake, covered with foil, 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 to 25 minutes more or until filling is bubbly and topping is golden brown. Makes 6 (1-cup) servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 258 cal., 8 g total fat (4 g sat. fat), 71 mg chol., 576 mg sodium, 20 g carb. (2 g fiber), 26 g pro.

Diabetic Exchanges

Vegetables (d.e): 0.5; Starch (d.e): 1; Fat (d.e): 1; Lean Meat (d.e): 3

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