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Chicken Breasts with Wild Rice-and-Fig Pilaf

Randy Mayor
Yield 4 servings (serving size: 1 chicken breast half and 1 cup rice)

Ingredients

  • 1/4 cup water
  • 1 (16-ounce) can fat-free, less-sodium chicken broth
  • 3/4 cup uncooked wild rice
  • 1 tablespoon butter or stick margarine
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped celery
  • 1 cup chopped dried figs
  • 2 ounces prosciutto or ham, thinly sliced (about 1/2 cup)
  • 3/4 teaspoon dried thyme
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1/4 teaspoon paprika
  • 4 (4-ounce) skinned, boned chicken breast halves
  • 1 teaspoon vegetable oil
  • Thyme sprigs (optional)

Nutrition Information

  • calories 414
  • caloriesfromfat 16 %
  • fat 7.6 g
  • satfat 3 g
  • monofat 2.3 g
  • polyfat 1.6 g
  • protein 37.1 g
  • carbohydrate 51 g
  • fiber 7.1 g
  • cholesterol 82 mg
  • iron 3.1 mg
  • sodium 869 mg
  • calcium 94 mg

How to Make It

  1. Bring water and broth to a boil in a medium saucepan. Add the wild rice; cover, reduce heat, and simmer for 1 hour or until rice is tender.

  2. Melt the butter in a large nonstick skillet over medium-high heat. Add onion and celery; sauté for 5 minutes or until tender. Stir in the rice, figs, prosciutto, thyme, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and paprika. Remove from heat, and keep warm.

  3. Sprinkle the chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.

  4. Heat the vegetable oil in a large nonstick skillet over medium heat. Add the chicken breasts, and cook for 7 minutes on each side or until done. Serve the chicken with wild rice pilaf, and garnish with thyme sprigs, if desired.