This is delicious, healthy comfort food. I think the olives are not required here (save some fat), and I usually increase the other vegetables, because it's pretty meat-heavy. Also, because I prefer the texture and have the time, I will use plain old wild rice (8 ounces) and long-grain brown rice (4 ounces). I soak the wild rice while I'm preparing everything else, and I add about 20 minutes to the cooking time. This is seriously tasty, and, as a side note, I've prepared it several times for friends recovering from surgery and chemotherapy, and it's well-tolerated. Savory but not overpowering.
Chicken and Wild Rice with Smoked Sausage
Photo: Karry Hosford
On hectic days, nothing beats a one-pot entrée. Artichoke hearts and black olives jazz up this rice-based dish. All you need is a simple salad to complete the meal.
Yield: 8 servings (serving size: 1 1/2 cups)
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Amount per serving
- Calories: 340
- Calories from fat: 9%
- Fat: 3.3g
- Saturated fat: 0.7g
- Monounsaturated fat: 1.4g
- Polyunsaturated fat: 0.8g
- Protein: 27.7g
- Carbohydrate: 48.4g
- Fiber: 4.6g
- Cholesterol: 51mg
- Iron: 2.7mg
- Sodium: 895mg
- Calcium: 57mg
- Cooking spray
- 1 pound skinless, boneless chicken breast, cut into bite-sized pieces
- 1 (14-ounce) package reduced-fat smoked sausage (such as Healthy Choice), cut into 1/2-inch-thick slices
- 4 cups (1/2-inch-thick) slices portobello mushroom caps (about 8 ounces)
- 2 cups chopped onion
- 2 garlic cloves, minced
- 2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
- 2 (6.2-ounce) packages fast-cooking recipe long-grain and wild rice (such as Uncle Ben's)
- 1/2 cup chopped green onions
- 1 (14-ounce) can quartered artichoke hearts, drained
- 1 (2 1/4-ounce) can sliced ripe olives
- Heat a Dutch oven coated with cooking spray over medium-high heat. Add chicken; sauté 4 minutes or until done. Remove from pan; keep warm.
- Recoat pan with cooking spray. Add sausage; sauté 5 minutes or until browned. Add mushrooms, 2 cups onion, and garlic; sauté 3 minutes. Add broth and rice, omitting seasoning packets; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.
- Stir in chicken, green onions, artichokes, and olives. Cook 3 minutes or until thoroughly heated.
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