This is a recipe that we've used many times, both for our family and to take in for dinners for others. It is also one that lends itself to freezing very well and is good to stash in the freezer for those nights that you are in a hurry.
Wild Rice and Chicken Casserole
2 cups cut up cooked chicken breast
2 1/2 cups boiling water
1/3 cup 1 % milk
4 medium green onions, sliced (1/4 cupish)
1 can fat free cream of mushroom soup
1 pkg original flavor long grain and wild rice mix (Rice a Roni or Uncle Ben's)
Heat oven to 350. Mix all ingredients, including seasoning packet from rice mix in ungreased 2 quart casserole.
Cover and bake 45-50 minutes or until rice is tender. Uncover and bake 10-15 minutes longer or until liquid is absorbed. Sprinkle with green onion.
*If you choose to do this as a freezer meal use dehydrated onion in place of the green onion and omit the boiling water. Mix everything else and put in a 1 quart freezer bag and freeze flat. When you are ready to use it thaw in the refrigerator overnight (or in the microwave). Then pour into the baking dish with the water. You will need to adjust the cooking time if it is not completely thawed.
NI per serving: Cal 155, Fat 5 g., Carb 14 g., Fiber 1 g., Protein 15 g.