Baked chicken and wild rice with onion and tarragon

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.

Serving Information

Serves 6

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

DASH Eating Plan Servings

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

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 2
Vegetables: 1