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Randy Mayor Photo by: Randy Mayor

Chicken Breasts with Wild Rice-and-Fig Pilaf

Cooking Light OCTOBER 2000

  • 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)

Preparation

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.

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.

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

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.

Nutritional Information

Amount per serving
  • Calories: 414
  • Calories from fat: 16%
  • Fat: 7.6g
  • Saturated fat: 3g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 1.6g
  • Protein: 37.1g
  • Carbohydrate: 51g
  • Fiber: 7.1g
  • Cholesterol: 82mg
  • Iron: 3.1mg
  • Sodium: 869mg
  • Calcium: 94mg
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