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Chicken Wild Rice Hotdish


sweet potato hash

Macronutrients (for 1/6 batch):


540 Calories

44g Protein

56g Carbohydrates

17g Fat


(for 1/5 batch):


648 Calories

53g Protein

67g Carbohydrates

20g Fat


Ingredients:


  • 36oz raw chicken breast (~27oz cooked)

  • 2 cups (360g) Lundberg Wild blend rice

  • 1 medium yellow onion

  • 8oz container mushrooms

  • 56g salted butter

  • 30g all purpose flour

  • 2 cups (480g) chicken broth

  • 1/4 cup (120g) half & half

  • 1/4 cup (120g) 2% Fairlife milk

  • 10g minced garlic

  • 2+tsp salt

  • pepper to taste


Directions:


  1. Grill or slow cook your chicken breast to chop into small pieces. Set aside. Another option is to buy shredded chicken breast and use approximately 27oz.

  2. Cook your wild rice based on the package instructions. Set aside. Use Lundberg for most accurate calories and macronutrients.

  3. In a large saucepan, saute diced onion in butter until tender. Stir in the flour and salt until blended. (can add pepper as well.)

  4. Gradually stir in broth; bring to a boil. Boil and stir for 2 minutes or until thickened and bubbly. Stir in the cream, milk, chicken, rice, and diced mushrooms. Can add a little water if too thick.

  5. Transfer to a slightly oiled 9x13 baking dish. Bake, uncovered, at 350° for 30-35 minutes or until bubbly.

  6. Eyeball about 1/6 or 1/5 of the pan when you go to eat for accurate calories and macronutrients. If you want to disperse into meal prep containers, use 5 or 6 of the same containers, and add the hot dish evenly while getting the weight of them to within 10g of each other.

Tips:


  • Optional add-ons before serving are slivered almonds and craisins. Be sure to account for these extra calories if you do.


  • For more protein increase the amount of chicken breast.


  • For more/less carbs adjust the amount of wild rice.


  • For more/less fat adjust the amount of butter.


  • Recipe is added into our nutrition tracker! (see below)


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