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Wild Rice Chicken Bake

By: Joyce Unruh

"This homey combination is one of my most requested chicken recipes. It's a snap to assemble using a boxed rice mix. Plus, it's low in calories. --Joyce Unruh of Shipshewana, Indiana"

Rate/Review | Read Reviews (17)

Prep Time:
10 Min

Cook Time:
35 Min

Ready In:
45 Min

Servings (Help)

US Metric Calculate

Original Recipe Yield 6 servings

Ingredients

1 (6 ounce) package long grain and wild rice mix
2 medium carrots, shredded
3/4 cup frozen peas
1 (8 ounce) can sliced water chestnuts, drained
1 1/4 cups water
1 (10.75 ounce) can reduced fat reduced sodium condensed cream of mushroom soup, undiluted
6 (4 ounce) skinless, boneless chicken breast halves
1/8 teaspoon paprika
1/8 teaspoon pepper
1 clove garlic, minced
1 tablespoon olive or canola oil

Directions

In a bowl, combine rice mix with contents of seasoning packet, carrots, peas and water chestnuts. Combine water and soup; pour over rice mixture and mix well. Transfer to a shallow 3-qt. baking dish coated with nonstick cooking spray. Cover and bake at 350 degrees F for 25 minutes.
Meanwhile, sprinkle chicken with paprika and pepper. In a large nonstick skillet, cook chicken and garlic in oil for 5-6 minutes on each side or until lightly browned. Arrange chicken over rice mixture. Cover and bake 10-15 minutes longer or until chicken juices run clear and rice is tender.

Footnotes

Nutritional Analysis: One serving equals 314 calories, 5 g fat (1 g saturated fat), 68 mg cholesterol, 762 mg sodium, 34 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.