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Fitness & Wellness, Nutrition, Sports Nutrition
Recipe of the Month: Wild Rice Chicken Casserole
September 28, 2018 | by Melissa Kazan, Fortius Sports Dietitian

TIPS FROM YOUR DIETITIAN

Did you know that wild rice is not a type of “rice” but a seed from the semi-aquatic grass species which grows near the shores of lakes? The reason wild rice has become a health food is because it is higher in protein and fibre when compared to white rice, which will allow you to feel fuller for longer.

This Wild Rice Chicken Casserole is a great way to enjoy the health benefits of wild rice. You can also use this dish to revamp your thanksgiving dinner leftovers and can swap the chicken with leftover turkey!

Although wild rice takes time to prepare compared to other grains like white rice or pasta, it is a grain that once cooked, can freeze nicely. You can always cook up a big batch and freeze for later use in Ziploc bags. Make sure to write the date of cooking and to use it up within three months. For best thawing results, thaw the pre-cooked wild rice immediately before eating either in the microwave or on the stove top with a few tablespoons of water. If using the stove top, keep stirring occasionally until completely thawed to prevent the grains from sticking together.

Visit our Sports Nutrition page to learn more about nutrition services at Fortius.

WHAT YOU NEED

Makes 8 servings

  • 2 lbs raw chicken breast (boneless and skinless)
  • Wild rice 2 cups uncooked
  • ½ medium onion, chopped
  • 2 medium sweet potatoes, cooked without skin
  • 1 lb brussels sprouts
  • ¼ cup chicken stock (no salt added)
  • 1 tsp thyme leaves
  • ½ tsp paprika
  • Salt and pepper to taste
  • 2 tbsp. olive oil
  • ½ cup cranberries
  • ½ cup almonds

HOW TO MAKE IT

  1. In a strainer, rinse the wild rice under cold running water. Shake to drain. In a large saucepan, add rice and ~7-8 cups of water (or stock) with 1 tsp salt, and bring to a boil.
  2. When the water has reached a boil, reduce heat to maintain a simmer and cover the pan. Cook at a simmer for 45 minutes.
  3. Meanwhile you can start cooking the chicken. Preheat oven to 350° F and grease a 9″-x-13″ baking dish with oil. Set aside. In a large, deep skillet over medium-high heat, heat 1 tablespoon oil. Season chicken with salt and pepper. Add chicken to skillet and cook until golden and cooked through, 8 minutes per side. Let rest 10 minutes, then cut into 1″ pieces.
  4. Heat remaining tablespoon oil over medium heat. Add onion, sweet potatoes, and Brussels sprouts and season with thyme, paprika, salt, and pepper. Cook until softened, 5 minutes. Add broth, bring to a simmer, and cook, covered, 5 minutes.
  5. Keep checking the rice and stop cooking when grain is tender and some of the grains will have burst open. When the rice is done, pour into a strainer and drain off any remaining liquid.
  6. Stir cooked rice, cranberries and chicken into the skillet. Mix well then transfer mixture to baking dish, top with almonds, and bake 20 minutes.
  7. Let cool 5 minutes before serving.

NUTRITION HIGHLIGHTS

Serves 8:
Per serving:

  • 410 calories
  • 11g fat
  • 46g carbohydrate (6g fibre)
  • 33g protein

Recipe from: https://www.delish.com/cooking/recipe-ideas/recipes/a55760/healthy-chicken-casserole-recipe/