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!
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.
Serving Size: 1 Stuffed Chicken Breast and Demi-Glace
Protein: 22 grams
NET Carbohydrate: 15 grams
Fat: 4 grams
● 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
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
● 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
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.