Chicken and Mushrooms with Wild Rice

Amount

 Measure

 Ingredient -- Preparation Method

--------

 ------------

 --------------------------------

12

 ounces

 wild rice

2

 cups

 low sodium chicken broth

1 1/2

 pounds

 skinless & boneless chicken breasts -- cut into 1-inch cubes

2

 tablespoons

 low sodium soy sauce

1

 teaspoon

 cornstarch

1

 small

 onion -- minced

8

 ounces

 crimini mushrooms -- sliced

2

 tablespoons

 unsalted butter

1/4

 cup

 white wine

 Sauce

2

 tablespoons

 unsalted butter

2

 tablespoons

 all-purpose flour

1/3

 cup

 Parmesan cheese -- grated

1

 teaspoon

 Dijon mustard

1/2

 teaspoon

 salt

1/4

 teaspoon

 pepper

1

 cup

 2% low-fat milk

Bring chicken broth to a boil. Add rice and reduce heat. Simmer covered for 40 to 45 minutes or until rice is cooked.

Heat oven to 350F.

Mix soy sauce and cornstarch together until smooth. Add chicken and marinate for 15 minutes. Drain.

Melt butter in a skillet and add chicken, mushrooms, and onion. Cook until chicken is browned on all sides and mushrooms and onion start to brown.

Add wine to chicken and stir up all the browned bits. Cook until reduced by half.

In a saucepan heat butter and stir in flour until smooth. Cook for a couple minutes to get the raw flour taste out.

Slowly add milk and bring to a boil stirring constantly until thickened.

Add salt, pepper, Dijon, and cheese. Stir to incorporate thoroughly.

In a casserole dish mix the rice and chicken together. Add the sauce and stir to coat.

Bake for 30 minutes or until hot and bubbly.


Makes 6 Servings

Per Serving: 489 Calories; 12g Fat (22.3% calories from fat); 44g Protein; 51g Carbohydrate; 4g Dietary Fiber; 93mg Cholesterol; 746mg Sodium. Exchanges: 3 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.

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