Chicken-and-Wild Rice Skillet Casserole Recipe | Myrecipes - PCOS-Friendly Recipe
This Chicken-and-Wild Rice Skillet Casserole Recipe | Myrecipes is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 1/4 teaspoons kosher salt, divided
- 1 (6-oz.) container uncooked wild rice
- 3 tablespoons butter
- 1/3 cup all-purpose flour
- 1 cup milk
- 2 1/2 cups chicken broth
- 1 1/2 teaspoons dry mustard
- 3/4 teaspoon freshly ground black pepper, divided
- 1/2 cup finely chopped country ham or bacon
- 2 tablespoons olive oil, divided
- 1 cup chopped yellow onion
- 1 large carrot, finely chopped
- 8 ounces assorted fresh mushrooms, chopped
- 3 garlic cloves, finely chopped
- 2 tablespoons dry sherry or white wine
- 4 skinned and boned chicken breasts (about 1 1/4 lb.)
- Garnishes: fresh flat-leaf parsley, sliced almonds
Instructions
- 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.
- 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.
- 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.
- 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.
- Drain rice. Stir together rice, ham mixture, and sauce in skillet. Place chicken on top of rice mixture.
- Bake at 375 ° for 30 minutes or until mixture is bubbly and chicken is done. Let stand 10 minutes before serving.
- Note: We tested with Canoe 100% Natural Wild Rice.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment