Wild Rice Micro Chicken

Dairy Free
Health score
9%
Wild Rice Micro Chicken
45 min.
8
315kcal

Suggestions

Ingredients

  • 4.5 ounce mushrooms sliced canned
  • 10.8 ounce cream of mushroom soup canned
  • 1 ounce onion soup mix dry
  • 2 teaspoons salt 
  • 2  chicken breast halves boneless skinless cut into bite size pieces
  • 4 cups water 
  • 2 cups rice white uncooked
  • 6 ounce rice wild

Equipment

  • sauce pan
  • oven
  • baking pan
  • microwave

Directions

  1. In a medium saucepan add salt to water and bring to a boil.
  2. Add uncooked rice and parboil for 10 minutes (to parboil is to partially cook by boiling briefly in water). Meanwhile, prepare wild rice according to package directions (do NOT drain); set aside.
  3. In a lightly greased 9x13 inch baking dish combine the cream of mushroom soup and dry onion soup mix. Slowly stir in the parboiled rice and cooked wild rice (with liquids).
  4. Add the mushrooms and chicken pieces, mix all together and spread evenly in baking dish. If desired, cover and store in refrigerator at this point.
  5. To Cook In Microwave: Cook on high for 15 minutes, stirring every 5 minutes. Cook unti chicken is no longer pink and rice is cooked through.
  6. To Cook In Conventional Oven: Preheat oven to 375 degrees F (190 degrees C).
  7. Bake dish in preheated oven for 30 to 45 minutes, until chicken and rice are cooked through.

Nutrition Facts

Calories315kcal
Protein18.95%
Fat6.48%
Carbs74.57%

Properties

Glycemic Index
14.65
Glycemic Load
30.44
Inflammation Score
-3
Nutrition Score
11.694782613412%

Nutrients percent of daily need

Calories:314.53kcal
15.73%
Fat:2.24g
3.44%
Saturated Fat:0.74g
4.64%
Carbohydrates:58g
19.33%
Net Carbohydrates:55.39g
20.14%
Sugar:1.13g
1.25%
Cholesterol:19.98mg
6.66%
Sodium:1246.31mg
54.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.74g
29.49%
Manganese:0.94mg
47.15%
Vitamin B3:5.77mg
28.84%
Selenium:17.45µg
24.93%
Phosphorus:233.63mg
23.36%
Vitamin B6:0.42mg
20.81%
Copper:0.37mg
18.32%
Zinc:2.52mg
16.81%
Magnesium:64.92mg
16.23%
Vitamin B5:1.33mg
13.32%
Fiber:2.61g
10.45%
Potassium:342.74mg
9.79%
Vitamin B2:0.14mg
8.38%
Iron:1.33mg
7.41%
Folate:29.61µg
7.4%
Vitamin B1:0.11mg
7.06%
Calcium:31.08mg
3.11%
Vitamin B12:0.12µg
1.96%
Vitamin E:0.29mg
1.9%
Source:Allrecipes