Creamy Tuscan Chicken and Wild Rice Casserole
A rich, savory casserole featuring tender chicken, earthy wild rice, sun-dried tomatoes, and fresh spinach. It makes a satisfying, crowd-pleasing family dinner and packs up beautifully for quick-reheat lunches.
Prep
15 min
Cook
25 min
Total
45 min
Makes
4 servings
Created together. Shared with you.
Made by Kimberley + Lila
Kimberley created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Knife and cutting board
Time saver
Make-Ahead Hack: You can cook the wild rice a day in advance to cut your active prep time in half.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and lightly grease a 9x13 inch (23x33cm) bak…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and lightly grease a 9x13 inch (23x33cm) baking dish with a tiny touch of olive oil.
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Heat the olive oil over medium-high heat
In a large skillet, heat the olive oil over medium-high heat. Add the chicken breast cubes and cook for 5 to 6 minutes, stirring occasionally, until they are golden brown on the outside and no longer pink.
Look for: they are golden brown on the outside and no longer pink
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Turn the heat down to medium
Turn the heat down to medium. Stir in the minced garlic cloves and sliced sun-dried tomato. Cook for 1 to 2 minutes until the garlic is highly fragrant but not browned.
Look for: the garlic is highly fragrant but not browned
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Add the cooked wild rice
Add the cooked wild rice, low-sodium chicken broth, and light cream cheese to the skillet. Stir continuously for 2 to 3 minutes, allowing the cream cheese to melt completely and form a smooth, creamy sauce that coats the rice.
Allow: 2 to 3 minutes
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Gently stir in the fresh baby spinach
Gently stir in the fresh baby spinach, cooking for about 1 minute until it just begins to wilt.
Look for: it just begins to wilt
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Carefully transfer the entire skillet mixture into…
Carefully transfer the entire skillet mixture into your prepared baking dish, spreading it out into an even layer.
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Bake in the oven for 15 to…
Bake in the oven for 15 to 20 minutes, until the casserole is bubbling at the edges and heated thoroughly.
Look for: the casserole is bubbling at the edges and heated thoroughly
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Remove from the oven and let it…
Remove from the oven and let it rest for 5 minutes before serving. Portion into containers for easy grab-and-go weekday lunches.
Allow: 5 minutes
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