Metabolic Medical Center

There are actually two ways that you can make this recipe.  This one takes longer to make, but it's less expensive because you poach a whole fryer, which is inexpensive, in chicken stock.  It also has a more flavorful sauce because you use chicken stock, which is enriched because the chicken was cooked in it, to cook the rice and then to make the sauce. The alternative is faster, but more expensive: use boneless, skinless chicken breasts, poached or sautéd.

This dish freezes well for up to 2 months.  If cooking for two, freeze half.  See note at end of recipe.

You can substitute 1½ teaspoons of Little Italy New York-Style Herb Mix for the thyme, oregano and marjoram.
*Recommended for Modified Profast, Nutriplus & Maintenance Programs*

3 cups chicken stock, homemade or canned Swanson's Low-Sodium
One 3 - 3 ½ -pound chicken, usually called a "fryer"
10 ounces long-grain wild rice
4 ounces butter
1 large yellow onion, thinly sliced
1/2 pound button mushrooms, cleaned and thickly sliced (stems, too)
1 medium red bell pepper, cored, seeded, and diced
1/2 cup plus 1 tablespoon all-purpose flour
1 /2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon dried marjoram
1 tablespoon Worcestershire sauce
1/4 teaspoon Tabasco® sauce
Kosher salt and freshly ground black pepper

THE DAY BEFORE SERVING:
In a pot large enough to cover the chicken with stock, bring the chicken stock to a boil over medium-high heat.  Put the chicken in the pot, bring the pot back up to a good simmer, reduce the heat, partially cover, and let the chicken gently simmer until done, 30 to 40 minutes.  You should be able to wiggle the thigh.  Remove the chicken, but reserve the stock.  Cool the chicken and the stock to room temperature. Remove all skin, fat, and bones from the chicken.  Chop the meat roughly, wrap in plastic wrap, and refrigerate until the next day. Refrigerate the stock.  Once cold, the fat from the chicken will rise to the top and you can simply spoon it off.

THE DAY OF SERVING:
Wash the wild rice in a strainer.  Simmer the wild rice in the chicken stock until the grains open and become tender, 30 to 40 minutes.  Drain, reserving the stock.

Heat the butter in a large frying pan or skillet over medium-high heat.  Add the onions and cook for 3 minutes, stirring occasionally.  Add the mushrooms and red pepper and continue to cook, stirring occasionally, until soft, 4 to 5 minutes more.  Using a Chinese strainer or a slotted spoon, remove the onions, mushrooms and red pepper from the pan, leaving the butter.  Reserve the vegetables.  Whisk in the flour and cook, whisking, for 3 minutes.  Whisk in the reserved chicken stock, adding water, if necessary to make 3 cups.  Add the thyme, oregano, marjoram, Worcestershire and Tabasco®.  Simmer uncovered for 30 minutes. A long simmering reduces the amount of flour needed to thicken the sauce.

Meanwhile, preheat the oven to 350°. Allow an oven 10 minutes at 350° so that the temperature will hold when you open the door.

Combine the chicken, wild rice, onions, peppers, mushrooms and sauce and mix well.  Spray a baking dish with vegetable oil, put the chicken mixture in it, cover with aluminum foil, and bake at 350° for 20 minutes, or until hot though. Serves 6.

NOTE: If freezing, cool the sauce before mixing it with the other ingredients.  Be sure that everything is at room temperature, place it in the container you will serve it in, freeze, then wrap tightly with aluminum foil.  Thaw fully before reheating and allow about 30 minutes at 325° for the casserole to get hot though.

Nutrition Facts: