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Photo: Karry Hosford Photo by: Photo: Karry Hosford

Chicken and Wild Rice with Smoked Sausage

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.

Cooking Light DECEMBER 2002

  • Yield: 8 servings (serving size: 1 1/2 cups)

Ingredients

  • 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

Preparation

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.

Nutritional Information

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
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Chicken and Wild Rice with Smoked Sausage recipe

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