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Obesity Discussion · 01-28-06, 11:19 PM

Baked chicken and wild rice with onion and tarragon
Dietitian's tip: This chicken dish is moist and flavorful thanks to slow cooking in a covered container. The delicate sage and licorice flavor of the tarragon complements the chicken perfectly.

SERVES 6
Ingredients
6 chicken breast halves
1 1/2 cups chopped celery
1 1/2 cups whole pearl onions
1 teaspoon fresh tarragon
3 cups unsalted chicken broth
1 1/2 cups dry white wine
1 package long grain and wild rice mix and seasoning packet

Directions
Preheat the oven to 300 F.

Remove skin and bones from chicken breasts and cut into 1/2- to 1-inch pieces. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes. Set aside to cool.

In a bowl, combine the wine, remaining 2 cups chicken broth, rice and seasoning packet. Let soak for 30 minutes.

In a baking dish, add the cooked chicken and the wine mixture. Cover and bake for 60 minutes. Serve immediately.

Nutritional Analysis(per serving)Calories 300 Cholesterol 49 mg
Protein 20 g Sodium 300 mg
Carbohydrate 29 g Fiber 1 g
Total fat 8 g Potassium 390 mg
Saturated fat 3 g Calcium 54 mg
Monounsaturated fat 3 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 2
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 2
Meat and meat substitutes 2

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 2
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00364

01-28-06, 11:19 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,955 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Baked chicken and wild rice with onion and tarragon Baked chicken and wild rice with onion and tarragon Dietitian's tip: This chicken dish is moist and flavorful thanks to slow cooking in a covered container. The delicate sage and licorice flavor of the tarragon complements the chicken perfectly. SERVES 6 Ingredients 6 chicken breast halves 1 1/2 cups chopped celery 1 1/2 cups whole pearl onions 1 teaspoon fresh tarragon 3 cups unsalted chicken broth 1 1/2 cups dry white wine 1 package long grain and wild rice mix and seasoning packet Directions Preheat the oven to 300 F. Remove skin and bones from chicken breasts and cut into 1/2- to 1-inch pieces. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes. Set aside to cool. In a bowl, combine the wine, remaining 2 cups chicken broth, rice and seasoning packet. Let soak for 30 minutes. In a baking dish, add the cooked chicken and the wine mixture. Cover and bake for 60 minutes. Serve immediately. Nutritional Analysis(per serving)Calories 300 Cholesterol 49 mg Protein 20 g Sodium 300 mg Carbohydrate 29 g Fiber 1 g Total fat 8 g Potassium 390 mg Saturated fat 3 g Calcium 54 mg Monounsaturated fat 3 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 2 Carbohydrates 2 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 2 Meat and meat substitutes 2 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Vegetables 2 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00364 __________________