On The Table

A collection of knowledge-based articles to inspire overall wellness.

Recipe: Chicken Stuffed with Wild Rice

After sinking your teeth into this hearty meal, you won't want to stop eating it - and that's OK! BistroMD's team of dietitians and chefs have created this delicious meal under 300 calories and with 28 grams of protein to keep your health on track!

Updated: January 05, 2016

This dish looks so pretty, you may not want to eat it at first; but, at first bite it's obvious how delicious this entree really is. Imagine biting into a juicy, tender chicken breast and getting a mouthful of delicately prepared wild rice loaded up with extra flavor.

Nutrition

Serving Size: 1 Stuffed Chicken Breast and Demi-Glace
Calories: 285
Protein: 22 grams
NET Carbohydrate: 15 grams
Fat: 4 grams

Ingredients

● 4 boneless, skinless chicken breasts (about 5oz each raw weight)
● 1/2 cup of wild rice mix
● 1 cup reduced sodium chicken broth
● 3-5 leaves sage leaf finely chopped
● 1/3-1/2 cup chopped fresh parsley
● Salt to taste
● Pepper to taste
● 2 tablespoons olive oil
● 1 onions chopped (or 3/4 onion and one shallot)
● 3 stalks of celery, (sliced)
● 5 mushroom sliced
● 1 clove of (minced) garlic

Instructions

1. Boil wild rice mixture in two and a half cups of chicken stock for one minute, covered. Make sure to cook on low heat for 20 minutes until tender.
2. Pour the olive oil into a sauté pan.
3. When it is hot, add the onion, celery and mushrooms. Cook for about 5 minutes.
4. Add the parsley, sage, garlic and a sprinkling of salt and pepper. Continue cooking until vegetables are soft.
5. Mix rice and vegetable mixture, add a bit more vegetable broth if it is too dry, reheat if necessary.
6. Season chicken with a little salt and pepper, then grill on one side for 3 minutes and remove from the grill and cool. Butterfly chicken breast half way through then open the chicken breast and fill with 3 ounces of the wild rice stuffing, fold back the chicken and repeat with the other chicken breast when finished then place chicken in a baking dish and bake in a 350'F oven for 20 minutes.

Roasted Chicken Demi-Glace

Ingredients

● 2 cups of roasted chicken stock (whole foods 365)
● 2 tablespoon of chopped shallots
● 1 teaspoon of olive oil
● A pinch of white pepper
● 1/4 cup of red wine
● 1/4 teaspoon of fresh chopped thyme
● 1 tablespoon of tomato paste
● 1 teaspoon of corn starch

Instructions

1. In a sauce pan, heat olive oil over medium heat, add shallots and sauté for 3 minutes.
2. Add wine and reduce by half. Add tomato paste and continue to sauté for 2 minutes and then add stock and thyme and bring to a boil for 3 minutes.
3. Add the starch and whisk until all the starch dissolves and the sauce is thickened. Remove and cool.

Serve this meal with your favorite vegetables.