Chicken and Wild Rice Casserole with Butternut Squash and Cranberries
Chicken and Wild Rice Casserole with Butternut Squash and Cranberries delivers 30g protein and 597 calories per serving with complex carbohydrates built in. Six stovetop servings transform your Sunday prep into complete meals, reducing the number of side dishes you need to prepare throughout the week.
Ingredients
- •Rice, Brown And Wild Blend, Dry(240g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Thigh, Boneless Skinless(567g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Yellow Onion
- •Squash, Butternut(680g)
- •1/2 teaspoon kosher salt
- •1/2 teaspoon ground black pepper
- •Thyme, Fresh(15g)
- •Cranberries, Dried, Sweetened(180g)
- •Parmesan Cheese(120g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Cook the rice according to package directions. Drain off any excess cooking liquid and set aside.
- 2Preheat your oven to 350 degrees F. Lightly coat a 9x13-inch baking dish with cooking spray and set aside.
- 3In a large, deep skillet, heat 2 tablespoons olive oil over medium heat. Add the diced chicken and sauté until the chicken is cooked through and no longer pink on the inside, about 6 minutes. Remove to a paper towel-lined plate and set aside.
- 4With a paper towel, carefully wipe the skillet clean. Heat the remaining 2 tablespoons olive oil over medium. Add the diced squash, onions, salt, and pepper. Sauté until the onion begins to soften, about 2 minutes. Cover and cook, stirring occasionally, until the squash is tender but still retains some chew, about 6-8 minutes. Stir in the thyme, cranberries, reserved chicken, rice, and 1/4 cup Parmesan.
- 5Transfer the mixture to the prepared baking dish. Bake in the oven for 20 minutes, then remove from the oven and sprinkle with the remaining 1/4 cup Parmesan cheese. Bake 5 additional minutes, until the cheese melts. Sprinkle with additional chopped fresh thyme and serve warm.
Nutrition — Per Serving
597
calories
30g
protein
24g
fat
- Carbohydrates
- 71g
- Saturated fat
- 6.2g
- Sodium
- 429 mg
- Dietary fiber
- 6.7g
6 servings per batch · ~310g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken and Wild Rice Casserole with Butternut Squash and Cranberries have per serving?
Each serving contains 30g of protein and 597 calories with 24g fat and 71g carbs. The higher carbohydrate content makes this one of the more calorie-dense chicken recipes on the app.
How long does Chicken and Wild Rice Casserole with Butternut Squash and Cranberries take to prep?
Quick prep on the stovetop produces 6 servings in one batch, making it efficient for cooking a full week of dinners at once despite the ingredient complexity.
Is Chicken and Wild Rice Casserole with Butternut Squash and Cranberries good for muscle gain?
At 30g protein and 597 calories per serving with 71g carbs, this recipe is designed for muscle-building phases where you need the extra calories and carbs to fuel workouts and support growth.
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