07/29/2024
Try this HEART HEALTHY MEAL
Baked chicken and wild rice with onion and tarragon
By Mayo Clinic Staff
Dietitian's tip:
If you don't have white wine, you can increase the amount of broth or substitute water. Nutrient values will not change significantly.
Number of servings
Serves 6
DASH diet
Low-sodium
Heart-healthy
Weight management
Low-fat
Healthy-carb
Diabetes meal plan
Gluten-free
Ingredients
1 pound boneless, skinless chicken breast halves
1 1/2 cups chopped celery
1 1/2 cups whole pearl onions
1 teaspoon fresh tarragon
2 cups unsalted chicken broth
3/4 cup uncooked long-grain white rice
3/4 cup uncooked wild rice
1 1/2 cups dry white wine
Directions
Heat the oven to 300 F.
Cut chicken breasts into 1-inch pieces. In a nonstick frying pan, combine the chicken, celery, onions and tarragon with 1 cup of the unsalted chicken broth. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes. Set aside to cool.
In a baking dish, stir together the rice, wine and remaining 1 cup chicken broth. Let soak for 30 minutes.
Add the chicken and vegetables to the baking dish. Cover and bake for 60 minutes. Check periodically and add more broth if the rice is too dry. Serve immediately.
Nutritional analysis per serving
Serving size: About 1 1/2 cups
Total carbohydrate 38 g
Dietary fiber 2.5 g
Sodium 104 mg
Saturated fat 1 g
Total fat 3 g
Trans fat Trace
Cholesterol 55 mg
Protein 23 g
Monounsaturated fat 1 g
Calories 313
Added sugars 0 g
Total sugars 2 g
