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Recipe: Baked chicken and wild rice with onion and tarragon

Recipe: Baked chicken and wild rice with onion and tarragon

The delicate sage and licorice flavor of the tarragon complements the chicken perfectly.

This chicken dish is moist and flavorful thanks to slow cooking in a covered container. The delicate sage and licorice flavor of the tarragon complements the chicken perfectly.


Directions

Preheat the oven to 300 F.

Cut chicken breasts into 1/2- to 1-inch pieces. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes. Set aside to cool.

In a baking dish, combine the wine, remaining 1 cup chicken broth, and rice. Let soak for 30 minutes.

Add the cooked chicken and vegetables to the baking dish. Cover and bake for 60 minutes. Check periodically and add more broth if the rice is too dry. Serve immediately.


Ingredients
  • 1 pound boneless, skinless chicken breast halves
  • 1 1/2 cups chopped celery
  • 1 1/2 cups whole pearl onions
  • 1 teaspoon fresh tarragon
  • 2 cups unsalted chicken broth
  • 1 1/2 cups dry white wine
  • 3/4 cup uncooked long grain rice
  • 3/4 cup uncooked wild rice

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy1.5 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories330 
Carbohydrate37 g 
Cholesterol73 mg 
Fiber2 g 
Monounsaturatedfat1 g 
Potassium 
Protein21 g 
Saturatedfat1 g 
ServingsizeAbout 2 cups 
Sodium180 mg 
TotalFat3 g 

2013-06-01

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