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Baked chicken and wild rice with onion and tarragon

June 1, 2019

Recipe

Tarragon has a delicate, licorice-like flavor that's perfect with chicken.

Serves 6

If you don't have white wine, you can increase the amount of broth or substitute water. Nutrient values will not change significantly.

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.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 2 Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 3 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

2 Carbohydrates Fats Fruits 2 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 313 Calories 38 g Total carbohydrate 55 mg Cholesterol 2.5 g Dietary fiber 1 g Monounsaturated fat Potassium 23 g Protein 1 g Saturated fat About 1 1/2 cups Serving size 104 mg Sodium 3 g Total fat