Recipe: Baked Chicken and Wild Rice with Onion and Tarragon

Dec 28, 2021 | Tara Schmidt, Mayo Clinic registered dietitian nutritionist | @taraschmidt

Written by Becca Waletzko, a Mayo Clinic registered dietitian. 

Wild rice can be a great source of protein, fiber, manganese, and antioxidants. Try pairing this entrée with the Butternut Squash and Apple Salad to make a nutritionally balanced meal perfect for fall!

Number of servings: 6

Serving Size: 1.5 cups

Ingredients

  • 1 pound boneless, skinless chicken breast halves
  • 5 cups chopped celery
  • 5 cups whole pearl onions
  • 1 teaspoon fresh tarragon
  • 2 cups unsalted chicken broth
  • ¾ cup uncooked long-grain white rice
  • ¾ cup uncooked wild rice
  • 5 cups dry white wine (can substitute chicken broth)

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 Fat – 3g
  • Saturated fat – 1g
  • Trans fat – 0g
  • Monounsaturated fat – 1g
  • Cholesterol – 55mg
  • Sodium – 104mg
  • Total carbohydrate – 38g
  • Dietary fiber – 2.5g
  • Added Sugars – 0g
  • Protein – 23g

For this recipe and more, visit Mayo Clinic Recipes

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