Vegetable Wild Rice Casserole
Comfort food meets healthy eating in this delicious Vegetable Wild Rice Casserole, perfectly aligned with key dietary principles to support your well-being. This hearty dish is packed with lean chicken, providing a great source of protein, while the colorful vegetables deliver essential vitamins and minerals for overall health. The nutty wild rice adds whole grains, promoting fiber intake and sustained energy. A creamy, wholesome sauce made from low-fat milk and Greek yogurt keeps things light without sacrificing flavor, while whole wheat panko breadcrumbs offer a crispy, nutritious finish. Perfect for busy weeknights or cozy weekends, this casserole ensures you’re nourishing your body while enjoying the comforting flavors of home. It’s a balanced, nutrient-dense meal that’s as delicious as it is good for your health!
Prep Time: 15 minutes Cook Time: 1 hour 15 minutes
Yield: 8 cups Serving Size: 1 cup
Ingredients:
- 1 lb. lean boneless, skinless chicken breast, cut into bite-sized pieces
- 2 cups broccoli florets
- 1 cup carrots, diced
- 1 cup uncooked wild rice
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp. olive oil
- 2½ cups low-sodium chicken broth
- 1 cup low-fat milk
- 1 tbsp. whole wheat flour
- 1/2 cup reduced-fat mozzarella shredded cheese
- 1/4 cup plain Greek yogurt
- 1/4 tsp. ground black pepper
- 1/4 tsp. paprika
- 1/4 tsp. dried thyme
- Salt to taste (use sparingly)
For the topping:
- 1/2 cup whole wheat panko breadcrumbs
- 1 tbsp. olive oil
- 1/4 tsp. paprika
Directions:
- In a medium pot, combine wild rice with 2 cups chicken broth. Bring to a boil, then reduce heat to low. Cover and simmer for 45-50 minutes or until the rice is tender and the liquid is absorbed. Set aside.
- Heat 1 tbsp. of olive oil in a large skillet over medium heat. Add the diced chicken and season with salt, pepper, and paprika. Cook for 6-8 minutes, stirring occasionally, until the chicken is cooked through. Remove from the skillet and set aside.
- In the same skillet, add onions and garlic. Sauté until softened, about 3-4 minutes. Add the carrots and cook for 4-5 minutes until they begin to soften. Then, add the broccoli florets and cook for another 3-4 minutes until the broccoli is bright green and tender.
- In a small bowl, whisk together the milk and whole wheat flour until smooth. Pour the mixture into the skillet with the vegetables. Stir constantly until the sauce thickens, about 3-4 minutes.
- Preheat the oven to 350°F (175°C). In a large mixing bowl, combine the cooked wild rice, sautéed vegetables, chicken, Greek yogurt, shredded cheese, thyme, and black pepper. Mix everything together until well combined.
- In a small bowl, combine the whole wheat panko breadcrumbs, olive oil, and paprika. Stir until the crumbs are evenly coated.
- Transfer the chicken and vegetable mixture to a greased 9 x 13-inch baking dish and spread evenly. Pour over 1/2 cup chicken broth and give it a quick stir.
- Sprinkle the panko mixture evenly over the casserole and bake for 20-25 minutes, until the casserole is heated through and the top is lightly golden. Let the casserole rest for 5-10 minutes before serving.
Tips and Tricks:
- For ease, you can use pre-cooked rotisserie chicken instead of cooking chicken breast from scratch. Just shred the chicken and skip the step where you cook it in the skillet.
- If you want the casserole creamier, use a bit more Greek yogurt.
- Wild rice can vary in cooking time. If it’s still a bit firm after 50 minutes, add a splash more broth and cook until fully tender.
Nutrition Facts:
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