Hearty chicken bowl - Mayo Clinic
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Print Products and services By Mayo Clinic Staff Dietitian s tip
This one-bowl meal uses ingredients with a northern flare, such as mushrooms, walnuts, rice and squash. Number of servings
Serves 4 High FiberHealthy carb Ingredients
1 tablespoon canola oil, divided 2 cups sliced carrots 1 cup diced yellow onion 1 cup fresh mushrooms 2 tablespoons minced fresh parsley 1 cup uncooked fancy wild rice 2 tablespoons chopped walnuts 1 tablespoon fresh ground black pepper 2 1/2 cups no-salt-added chicken stock 2 boneless skinless chicken breasts (4 ounces each) 1 cup diced red beets 1 cup peeled and diced butternut squash 2 cups chopped beet tops (greens) 1 tablespoon balsamic vinegar 2 tablespoons dried cranberries Directions
Heat sauce pan over medium heat, add half the oil and carrots, onion, mushrooms and parsley. Saute for approximately 10 minutes or until onions begin to brown. Add wild rice, walnuts, black pepper and chicken stock. Bring to a boil, reduce to simmer. Cover and cook for 40 minutes. In the meantime, add remaining oil to a saute pan. Add chicken breasts and brown on both sides, about 3 minutes a side. Cook until internal temperature is 165 F. Remove chicken from pan and set aside, keeping warm. Add diced beets and squash to the hot pan. Saute on medium heat for 15-20 minutes, until squash begins to brown and both items are tender. Add chopped greens, balsamic vinegar, cranberries and rice mixture, toss to combine and get cooked bits loosened from bottom of pan. Divide among four bowls, top with slices of chicken breasts and serve. Nutritional analysis per serving
Serving size 1 bowl about 2 1 2 cups
Calories 413Total fat 9 gSaturated fat 1 gTrans fat TraceMonounsaturated fat 3 gCholesterol 41 mgSodium 184 mgTotal carbohydrate 57 gDietary fiber 9 gAdded sugars 0 gProtein 26 g Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 5 Carbohydrates 2 Protein and dairy 1 Fats 1 Diabetes Meal Plan Choices
Starches 2 Nonstarchy vegetables 5 Meat and meat substitutes 2 DASH Eating Plan Servings
Grains and grain products 2 Vegetables 5 Meats, poultry and fish 2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Jan. 05, 2016 Advertisement
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