Baked Chicken with Wild Rice, Onion and Tarragon

http://www.mayoclinic.com/health/heart-healthy-recipes/RE00098

 I found this recipe while scouring the Mayo Clinic web site, yes, Mayo Clinic. You would be surprised at how many interesting recipes they have – all low fat, low sodium, low calorie and heart-healthy. Those attributes don’t necessarily mean low flavor though. You get around that by making sure you have plenty of great seasonings and great textures in the food. This classic chicken dish has the pleasant flavor of tarragon (which I love) and chewy wild rice (which I also love).

Click here to check out the Mayo Clinic site – I’m sure you will find more than a few recipes that you can incorporate into your menu.

Here’s what you need:

6 boneless, skinless chicken breasts halves (or fewer)

1 ½ C chopped celery

1 ½ C chopped sweet onions

1 t dried tarragon

2 C low sodium chicken stock

1 ½ C dry white wine

1 package long grain and wild rice mix and seasoning packet

Here’s what you do:

Preheat oven to 300 degrees.

Cut chicken breasts into ½ - 1 inch chunks. Combine the chicken, celery, onions, tarragon and 1 C of the stock in a nonstick frying pan. Cook on medium heat until the chicken and veggies are tender – about 10 minutes. Set aside.

In a baking dish, combine the wine, remaining 1 C stock, rice and seasoning packet. Let this soak for about 30 minutes.

Add the chicken and veggies to the baking dish. Cover and bake for about 60 minute. Check it from time to time to make sure the rice does not dry out – mine was perfect!


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