nutritional information

Per 1-cup serving:

  • Calories: 172
  • Protein: 9 g
  • Total Fat: 5 g
  • Saturated Fat: <1 g
  • Carbohydrates: 27 g
  • Cholesterol: 0 mg
  • Sodium: 212 mg
  • Fiber: 4 g
  • Sugar: 3 g

Mushroom and Wild Rice Hotdish

Serves 6

“Hotdish” is the term used for casseroles in Minnesota, where wild rice is the official state grain. Just the right amount of vegan sour cream is blended in for a comforting entrée that’s both light and satisfying.
  • ½ cup uncooked wild rice and brown rice blend
  • 1 ½ tsp. vegetable oil
  • 1 medium onion, chopped (1 cup)
  • 1 large stalk celery, diced (½ cup)
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 lb. button mushrooms, sliced
  • 1 tsp. grated lemon zest
  • 1 cup creamy portobello mushroom soup, such as Imagine
  • 2 Tbs. lemon juice
  • 6 oz. Quorn Chik’n Tenders (2 cups)
  • ⅓ cup vegan sour cream
  • 2 Tbs. panko breadcrumbs

1. Bring 1 cup water to a boil in medium saucepan. Stir in rice, reduce heat to medium-low, and simmer 30 to 40 minutes, or until rice is tender.
2. Meanwhile, heat oil in large skillet over medium heat. Add onion, celery, and garlic. Cook 5 to 6 minutes, or until onion is soft. Add mushrooms and lemon zest. Cook 4 to 6 minutes, or until mushrooms are soft and beginning to brown. Season with salt and pepper, if desired.
3. Stir in mushroom soup and lemon juice. Remove from heat, and stir in Chik’n Tenders, rice, and sour cream. Spoon into 8-inch-square baking dish, and top with breadcrumbs. Preheat oven to 375°F. Place casserole on baking sheet. Bake 25 to 35 minutes, or until golden brown on top and bubbly in center.
4. Frozen cooking instructions: Preheat oven to 375°F. Cover casserole with foil, and place on baking sheet. Bake 1 hour, or until filling bubbles and top is golden. Remove foil during last 15 minutes of baking. Let stand 5 minutes before serving.

January 2010 p.34

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I made this last week. I thought I would love it, but didn't. The quorn made a good addition, but overall the dish was bland and soupy. Maybe I will try it again with more rice.

Stefanie Fisher - 2013-11-16 19:56:03

I also used fat free sour cream. Adding spinach is a great idea! It was a really great dish - wonderful flavor, easy enough to make. I will definitely cook this again.

Amy - 2013-02-08 05:10:34

I added a package of frozen spinach to the recipe when I added the mushrooms, and I used fat free sour cream & campbell's 98% fat free mushroom soup. The spinach added more color and volume, while the lighter versions of sour cream and soup reduced the fat content. Yum all around!

Lindsay - 2012-03-17 21:30:44