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Lean Recipe: Baked Chicken and Wild Rice

...With Onion and Tarragon

Main recipe page

  • 1+1/2 cups chopped celery
  • 1+1/2 cup whole pearl onions
  • 12 ounces dry white wine
  • 1 package long grain and wild rice mix and seasoning packet
  • 3 boneless skinless chicken breast halves
  • 3 cups unsalted chicken broth
  • 1 teaspoon fresh tarragon
  1. Cut chicken  into inch-long strips, and cut those into inch-long squares.
  2. Mix chicken, celery, pearl onions and tarragon plus one cup of the unsalted chicken broth in a skillet.
  3. Cook on medium heat until the chicken and vegetables are tender, cool.
  4. In the meantime, add the wine and remaining chicken broth to the rice and seasoning packet.
  5. Let soak for 30 minutes.
  6. Combine all ingredients into a baking dish.
  7. Cover and bake at 300 DegrF for one hour.
  8. Mix while baking, remove cover or add water for desired moistness.

Nutritional Facts:

  • 6 servings
  • 300 calories
  • 20 grams of protein
  • 8 grams of fat
  • 29 grams of carbo
  • 49 mg of sodium

For better glycemic performance of this meal, use whole-grain rice and individual spices, instead of the packaged mix.


If your interest in these healthy, tasty recipes has anything to do with fitness, take advantage of the free articles and discount athletic nutritional supplements you can access from the menu at left.

Main recipe page




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