be_ixf;ym_202109 d_20; ct_50

Hearty chicken bowl

Nutrition Facts

Serving Size 1 bowl (about 2 1/2 cups)
Calories 413

Amount Per Serving
Monounsaturated fat 3 g
Saturated fat 1 g
Total fat 9 g
Sodium 184 mg
Cholesterol 41 mg
Dietary fiber 9 g
Protein 26 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

This one-bowl meal is a hearty combination of chicken, mushrooms, wild rice and vegetables.

Ingredients

(Serves 4)
  • 1 tablespoon canola oil, divided
  • 2 cups sliced carrots
  • 1 cup diced yellow onion
  • 1 cup fresh mushrooms
  • 2 tablespoons minced fresh parsley
  • 1 cup uncooked fancy wild rice
  • 2 tablespoons chopped walnuts
  • 1 tablespoon fresh ground black pepper
  • 2 1/2 cups no-salt-added chicken stock
  • 2 boneless skinless chicken breasts (4 ounces each)
  • 1 cup diced red beets
  • 1 cup peeled and diced butternut squash
  • 2 cups chopped beet tops (greens)
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons dried cranberries

Directions

Heat sauce pan over medium heat, add half the oil and carrots, onion, mushrooms and parsley. Saute for approximately 10 minutes or until onions begin to brown. Add wild rice, walnuts, black pepper and chicken stock. Bring to a boil, reduce to simmer. Cover and cook for 40 minutes.

In the meantime, add remaining oil to a saute pan. Add chicken breasts and brown on both sides, about 3 minutes a side. Cook until internal temperature is 165 F. Remove chicken from pan and set aside, keeping warm.

Add diced beets and squash to the hot pan. Saute on medium heat for 15-20 minutes, until squash begins to brown and both items are tender. Add chopped greens, balsamic vinegar, cranberries and rice mixture, toss to combine and get cooked bits loosened from bottom of pan.

Divide among four bowls, top with slices of chicken breasts and serve.

Last Updated: January 5th, 2016