Wild Rice Chicken Bake - Diabetic FriendlyFrom spinach1948 6 years ago
- Ingredients: shopping list
- 1 Pkg. ( 6-oz ) long grain and wild rice mix shopping list
- 2 Medium carrots, shredded shopping list
- ¾ cup frozen peas shopping list
- 1 can ( 8-oz ) sliced water chestnuts, drained shopping list
- 1 ¼ cups water shopping list
- 1 can ( 10 ¾ -oz ) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted shopping list
- 6 boneless skinless chicken breast halves ( 4-oz each ) shopping list
- 1/8 tsp. paprika shopping list
- 1/8 tsp. pepper shopping list
- 1 garlic clove, minced shopping list
- 1 Tbs. olive oil or canola oil shopping list
- Non-stick cooking spray shopping list
How to make it
- Preheat oven at 350 F.
- 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 non-stick cooking spray. Cover and bake at 350 for 25 minutes.
- Meanwhile, sprinkle chicken with paprika and pepper. In a large non-stick 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 a meat thermometer reaches 170 and rice is tender. Yield: 6 servings.
- Serving size 1 chicken breast halve and ½ cup of the rice mixture.
- Nutritional Values: Calories per serving: 314, Fat: 5g, Cholesterol: 68mg, Sodium: 762mg, Carbohydrate: 34g, Fiber: 4g, Protein: 31g.
- Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable
- NOTE: This is Diabetic Friendly and a low carb and low calorie recipe.
The Cookspinach1948 Dorchester-Boston, MA
The Rating3 people
great recipe. i would omit the peas though. but that's just my personal taste. 5 forks :)andreac in Cape Town loved it
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