Chicken with Wild Rice and Vegetables Casserole

Gluten Free
Dairy Free
Low Fod Map
Health score
32%
Chicken with Wild Rice and Vegetables Casserole
70 min.
4
490kcal

Suggestions

Ingredients

  • cups chicken broth 
  • 12  chicken tenderloins frozen
  • cups california blend vegetables frozen
  • tablespoon olive oil 
  • pinch paprika 
  • 8.6 ounce rice mix long grain wild
  • servings salt and pepper black to taste
  • cup water 

Equipment

  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13 inch baking dish with nonstick cooking spray.
  2. Pour the contents of the long grain and wild rice boxes into prepared baking dish.
  3. Drizzle rice with 2 tablespoons of olive oil.
  4. Pour chicken broth and water over the rice. Top with frozen vegetables and frozen chicken tenders.
  5. Drizzle chicken with the remaining tablespoon of olive oil. Season with salt and pepper; sprinkle with paprika. Cover tightly with aluminum foil.
  6. Place casserole in preheated oven.
  7. Bake until rice is soft and chicken juices run clear, approximately one hour.

Nutrition Facts

Calories490kcal
Protein33.14%
Fat15.87%
Carbs50.99%

Properties

Glycemic Index
30.3
Glycemic Load
33.21
Inflammation Score
-10
Nutrition Score
27.603043535481%

Nutrients percent of daily need

Calories:489.77kcal
24.49%
Fat:8.51g
13.09%
Saturated Fat:1.55g
9.68%
Carbohydrates:61.51g
20.5%
Net Carbohydrates:57.07g
20.75%
Sugar:0.58g
0.65%
Cholesterol:98.35mg
32.78%
Sodium:852.58mg
37.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.98g
79.95%
Vitamin A:4680.64IU
93.61%
Vitamin B3:18.02mg
90.1%
Selenium:58.04µg
82.91%
Vitamin B6:1.31mg
65.57%
Manganese:0.96mg
48.13%
Phosphorus:443.56mg
44.36%
Vitamin B5:2.92mg
29.15%
Potassium:839.81mg
23.99%
Magnesium:77.89mg
19.47%
Vitamin B2:0.33mg
19.23%
Vitamin B1:0.27mg
18.3%
Fiber:4.44g
17.76%
Copper:0.29mg
14.33%
Vitamin C:11.26mg
13.65%
Zinc:2.03mg
13.56%
Iron:2.02mg
11.2%
Folate:37.28µg
9.32%
Vitamin E:0.91mg
6.07%
Calcium:54mg
5.4%
Vitamin B12:0.32µg
5.39%
Vitamin K:2.49µg
2.37%
Source:Allrecipes