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Chicken Wild Rice Casserole⏱ 110 min total
Recipes

Chicken Wild Rice Casserole

Per 1 serving · 390 g · 15 ingredients

Calories
510
26%
of a 2,000 cal day
  • Protein
    33g
    26% of calories
  • Carbs
    45g
    35% of calories
  • Fat
    22g
    39% of calories
Portion

At a glance

One serving of Chicken Wild Rice Casserole (390 g) has 510 calories, with 33 g of protein, 45 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (65% DV), Vitamin A (55% DV) and riboflavin (b2) (33% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 60%, 57% and 26% of the daily value.

Per 100 g
131cal
low energy density
Protein per 100 cal
6.4g
Net carbs
41g
carbs minus fiber
Fiber
4g
8.6 g sugar

High in

20%+ of the daily value

  • Protein65%
  • Vitamin A55%
  • Riboflavin (B2)33%
  • Niacin38%
  • Vitamin B630%
  • Folate (B9)22%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Vitamin K16%
  • Thiamine19%
  • Pantothenic acid19%
  • Choline17%
  • Potassium15%

Watch

20%+ of the daily value

  • Sodium60%
  • Saturated fat57%
  • Cholesterol26%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 95 min
  1. 1

    Preheat the oven to 350°F.

  2. 2

    Chop the onions, carrots, and celery, and mince the garlic. Add them to a casserole dish with the wild rice and chicken broth.

  3. 3

    Cover the dish tightly with foil and bake for 1 hour and 15 minutes.

  4. 4

    When the rice is almost done, melt half of the butter in a saucepan. Add flour, salt, and poultry seasoning; cook for 1 minute. Add the milk and two-thirds of the Parmesan cheese; cook and stir until thickened. Remove from heat.

  5. 5

    For the breaded topping, melt the remaining butter and toss with the bread stuffing.

  6. 6

    When the rice is done, remove the pan from the oven. Add the canned chicken and sauce; stir to combine. Top with the bread stuffing and sprinkle with the remaining Parmesan cheese.

  7. 7

    Increase the oven temperature to 400°F. Return the pan to the oven, uncovered, and bake for 15-20 minutes.

  8. 8

    Serve warm.

Vitamins & minerals

Amounts for 1 serving (390 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A497 μg
55%
Vitamin C5 mg
6%
Vitamin D1 μg
7%
Vitamin E1 mg
7%
Vitamin K19 μg
16%
Thiamine0.2 mg
19%
Riboflavin (B2)0.4 mg
33%
Niacin6 mg
38%
Vitamin B60.4 mg
30%
Folate (B9)87 μg
22%
Vitamin B121 μg
54%
Pantothenic acid1 mg
19%
Choline92 mg
17%

Minerals

NutrientAmount% Daily Value
Calcium247 mg
25%
Iron3 mg
37%
Potassium693 mg
15%
Magnesium82 mg
20%
Phosphorus406 mg
58%
Zinc4 mg
38%
Copper0.3 mg
30%
Manganese1 mg
25%
Selenium31 μg
57%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.5 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,252 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene3,105 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose1 g—
Galactose0.2 g—
Glucose1 g—
Glutamic acid3 g—
Glycine0.3 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose3 g—
Leucine1 g—
Lycopene0.4 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol186 μg—
Serine1 g—
Starch1 g—
Sucrose2 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.2 g—
Total omega 60.4 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 510 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 97min
    Walking (3.5 mph)
  • 61min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 72min
    Swimming laps

Common questions

How many calories are in Chicken Wild Rice Casserole?

One serving of Chicken Wild Rice Casserole (1 serving) has 510 calories, which works out to 131 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Chicken Wild Rice Casserole high in protein?

It provides a solid 33 g of protein per serving (65% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chicken Wild Rice Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken Wild Rice Casserole?

1378 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken Wild Rice Casserole?

8.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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