This Chicken-and-Wild Rice Skillet Casserole Recipe | Myrecipes is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
Instructions
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Bring 1/2 tsp. kosher salt and 1 qt. water to a boil in a 3-qt. saucepan over high heat. Stir in rice, and return to a boil. Reduce heat to medium; cover and cook 30 minutes.
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Meanwhile, melt butter in a heavy saucepan over low heat; whisk in flour until smooth. Cook, whisking constantly, 1 minute. Gradually whisk in milk and next 2 ingredients. Increase heat to medium, and cook, whisking constantly, 3 to 4 minutes or until mixture is thickened and bubbly. Stir in 1/4 tsp. each kosher salt and black pepper.
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Cook ham in 1 Tbsp. hot oil in a 12-inch cast-iron skillet over medium-high heat, stirring occasionally, 6 minutes or until beginning to brown. Stir in onion and next 2 ingredients. Cook, stirring occasionally, about 6 minutes or until onions are tender. Stir in garlic, and cook 1 minute. Add sherry, and cook, stirring constantly, 1 minute or until sherry is evaporated. Remove mixture from skillet.
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Preheat oven to 375 °. Sprinkle chicken with remaining 1/2 tsp. each salt and pepper. Add remaining 1 Tbsp. oil to skillet. Cook chicken in hot oil over medium-high heat 4 minutes on each side or until brown. Remove skillet from heat; transfer chicken to a plate.
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Drain rice. Stir together rice, ham mixture, and sauce in skillet. Place chicken on top of rice mixture.
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Bake at 375 ° for 30 minutes or until mixture is bubbly and chicken is done. Let stand 10 minutes before serving.
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Note: We tested with Canoe 100% Natural Wild Rice.
Why this Chicken-and-Wild Rice Skillet Casserole Recipe | Myrecipes works for PCOS
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast.
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Frequently Asked Questions
Yes, this Chicken-and-Wild Rice Skillet Casserole Recipe | Myrecipes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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