Baked chicken and wild rice with onion and tarragon - Mayo Clinic

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Baked chicken and wild rice with onion and tarragon

Print Products and services 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 Low FatHealthy carbLow Sodium

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 gDietary fiber 2.5 gSodium 104 mgSaturated fat 1 gTotal fat 3 gTrans fat TraceCholesterol 55 mgProtein 23 gMonounsaturated fat 1 gCalories 313Added sugars 0 gTotal sugars 2 g

DASH Eating Plan Servings

Grains and grain products 2 Meats, poultry and fish 3 Vegetables 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 2 Vegetables 1 Carbohydrates 2

Diabetes Meal Plan Choices

Meat and meat substitutes 3 Nonstarchy vegetables 1 Starches 2 ShareTweet June 01, 2019

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Baked chicken and wild rice with onion and tarragon Mayo Clinic