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Nutrition · From our archive

Super Veggie Chicken and Wild Rice Casserole

ECEmily Cooper
· 1 min read

Photo: hello aesthe

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Protein Nutrition

Clean Protein & Satiety Meal Profile

Complete amino acid profile and leucine content that rebuilds tissue and keeps appetite steady.

  1. Complete Essential AminosTissue repair block 28g protein
  2. Leucine Synthesis TriggerMuscle protein synthesis 2.8g leucine
  3. Extended Satiety WindowHunger hormone clearing 4.5 hrs full
  4. Clean Low Glycemic CurveSteady energy flow Low glycemic

Source: American Journal of Clinical Nutrition & USDA Dietary Guidelines.

Pack in vegetables and whole grains for a healthy and easy dinner that’s family-friendly, too.

This sponsored recipe is brought by Uncle Ben’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Recipe by Emily Cooper, RDN

Ingredients

  • 3 cups cooked, diced chicken breast
  • 1 (6 ounce) package Uncle Ben’s Long Grain and Wild Rice Original Recipe
  • 1 ½ cups frozen peas and carrots, thawed
  • 1 (8 ounce) package fresh mushrooms, chopped
  • ½ cup chopped yellow onion
  • 1 cup fresh baby spinach
  • 2 ½ cups unsalted chicken broth
  • 1 (10.75 ounce) can condensed low-sodium cream of mushroom soup
  • ¾ cup reduced-fat shredded sharp cheddar cheese

Directions

Preheat oven to 350°F. Lightly oil a 9×13-inch baking dish with cooking spray. Combine chicken, rice, contents of rice seasoning packet, peas and carrots, mushrooms, onion, and spinach in a bowl. Stir in broth and soup until completely combined. Pour mixture into prepared baking dish and cover with aluminum foil. Bake, covered, for 30 minutes. Remove foil and bake until hot and bubbling, or about 30 more minutes. Top with shredded cheese 5 minutes before baking is complete. Remove casserole from oven and let sit for 5 minutes before serving. Serves 6.

Nutrition Information

Serving Size: 1 cup

CALORIES 306; TOTAL FAT 6g; SAT. FAT 2g; CHOL. 63mg; SODIUM 600mg; CARB. 31g; FIBER 3g; SUGARS 3g; PROTEIN 32g; POTASSIUM 632 mg

Emily Cooper

Emily Cooper, RD, LD, is a New Hampshire-based dietitian whose health and wellness blog, Sinful Nutrition, features recipes, fitness, and all things health related. You can also follow her on Facebook, Twitter and Instagram.