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 
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