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Baked Chicken And Wild Rice With Onion And Tarragon Categories: main dish, poultry, low fat, chicken 1 1/2 cups chopped celery 1 1/2 cup whole pearl onions 12 ounces dry white wine 1 package long-grain and wild rice mix with seasoning packet 3 chicken breast halves 3 cups unsalted chicken broth 1 teaspoon fresh tarragon Remove skin from chicken breasts. Remove meat and cut into 1/2 to 1-inch pieces. Mix chicken, celery, pearl onions and tarragon plus one cup of the unsalted chicken broth in a skillet. Cook on medium heat until the chicken and vegetables are tender; cool. In the meantime, add the wine and remaining chicken broth to the rice and seasoning packet. Let soak for 30 minutes. Combine all ingredients into a baking dish. Cover and bake at 300 degrees for an hour. Mix while baking -- remove cover or add water for desired moistness. This recipe yields 6 servings. Nutritional Analysis Per Serving: Calories 300; Fat (grams) 8; Percent calories from fat 24; Percent polyunsaturated 6; Percent saturated 9; Percent monounsaturated 9; Cholesterol (milligrams) 49; Sodium (milligrams) 800; Protein (grams) 20; Carbohydrate (grams) 29; Fiber (grams) 1.5. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-07-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 168 Calories (kcal); 7g Total Fat; (47% calories from fat); 15g Protein; 2g Carbohydrate; 46mg Cholesterol; 75mg Sodium Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 2 meat and 2 starch servings. Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 6 servings Preparation Time: 0:00 |
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