Healthy Recipes
Baked chicken and wild rice with onion and tarragon

Updated: 6/1/2019

Serves 6

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

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

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 2
Protein and dairy 2
Vegetables 1

DASH Eating Plan Servings

Grains and grain products 2
Meats, poultry and fish 3
Vegetables 1

Diabetes Meal Plan Exchanges

Meat and meat substitutes 3
Nonstarchy vegetables 1
Starches 2

Dietitian Tip

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


Content from Mayo Clinic