Hearty chicken bowl
Nutrition Facts
Serving Size 1 bowl (about 2 1/2 cups)
Calories 401
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 9 g | |
| Sodium | 257 mg | |
| Cholesterol | 43 mg | |
| Dietary fiber | 9 g | |
| Protein | 24 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 mix 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)
- 2 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 a large saucepan over medium heat. Add half the oil. Add the carrots, onion, mushrooms and parsley. Saute for about 10 minutes or until onions begin to brown. Add wild rice, walnuts, black pepper and chicken stock. Bring to a boil, then reduce to simmer. Cover and cook for 40 minutes.
In the meantime, add the rest of the 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 saute pan. Saute over medium heat for 15-20 minutes or until squash begins to brown and both squash and beets are tender. Add chopped greens, balsamic vinegar, cranberries and the rice mixture. Toss to combine and loosen cooked bits from bottom of pan.
Divide among four bowls. Top with slices of chicken breast and serve.