Low-Fat Chicken and Wild Rice Casserole

  • Yield: 8 servings


2 (6-ounce) packages long grain and wild rice mix
1teaspoon paprika
1/4teaspoon black pepper
2pounds boneless skinless chicken breast halves
1 (14 1/2-ounce) can artichoke hearts, drained and cut in half
1/2pound mushrooms, sliced
1/4cup all-purpose flour
1/2teaspoon dried rosemary
1 (16-ounce) can fat-free chicken broth
1/2cup dry sherry, optional


  1. Preheat oven to 375F.  Cook the wild rice according to package directions, omitting any salt and oil.  Spoon the cooked wild rice into a 2-quart oblong baking dish; set aside.  Sprinkle paprika and pepper over the chicken; set aside.  Coat a large skillet with nonstick cooking spray.  Cook chicken over medium-high heat until lightly browned, about 5 minutes.  Arrange the chicken on top of the rice.  Top with artichoke hearts, set aside.  Add the mushrooms to the same skillet and saute over a medium heat until tender, about 5 minutes.  In a small bowl, combine the flour with the rosemary and gradually add the chicken broth and sherry, if using.  Add this mixture to the skillet; cook for 3 minutes stirring constantly, or until thickened and bubbly.  Spoon over the chicken.  Bake, covered, for 45 minutes to 1 hour, until chicken is done.

Note:  Consider omitting the spice packet from the rice mixes and season to taste to lower sodium.

Nutritional Info *per serving

  • Calories 320
  • Fat 2g
  • Saturated Fat 0g
  • Cholesterol 66mg
  • Sodium 989mg
  • Carbohydrate 41g
  • Fiber 2g
  • Protein 34g