Chicken Florentine and Wild Rice With Berry Vinaigrette Tomatoes
Meal Time - 40 minutes / Serves 4
Cooking Sequence
- Prepare chicken recipe through step 6 and begin to cook chicken - 25 minutes
- Using clean knife and cutting board, prepare salad; complete chicken and serve - 15 minutes
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Chicken Florentine and Wild Rice
Ingredients
1 (10-ounce) package frozen chopped spinach
1 tablespoon unsalted butter
1 cup wild rice blend
1 1/2 cups reduced-sodium chicken broth
4 boneless, skinless chicken breasts (2 lb)
1/8 teaspoon fresh ground black pepper
1/2 teaspoon kosher salt, divided
1 cup shredded mozzarella cheese
1 teaspoon minced garlic
1 tablespoon extra-virgin olive oil
Steps
- Line medium bowl with double layer of paper towels. Open spinach and place on paper towels to thaw.
- Preheat medium saucepan on medium-high 2–3 minutes. Place butter in pan; swirl to coat. Add rice; cook 2–3 minutes, stirring occasionally, or until lightly toasted.
- Stir in chicken broth; bring to boil. Reduce heat to low; cover and cook 28–30 minutes or until tender.
- Cut a 2-inch-deep pocket on the thickest side of each chicken breast, being careful not to cut through the other side. Season both sides of chicken with pepper and 1/4 teaspoon of the salt (wash hands).
- Bring corners of paper towels (under spinach) up together and twist tightly to squeeze any water out of spinach. Discard the water and place spinach back in same bowl. Stir in cheese, garlic, and remaining 1/4 teaspoon salt. Fill each pocket in chicken with spinach mixture, packing and pressing in firmly, as needed (wash hands).
- Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan; swirl to coat. Add chicken (wash hands); reduce heat to medium-low. Cover and cook 5–7 minutes on each side or until internal temperature is 165°F. Use a meat thermometer to accurately ensure doneness. Fluff wild rice with fork and serve.
CALORIES (per 1/4 recipe) 570kcal; FAT 17g; CHOL 155mg; SODIUM 700mg; CARB 40g; FIBER 5g; PROTEIN 66g; VIT A 170%; VIT C 35%; CALC 35%; IRON 20%
Berry Vinaigrette Tomatoes
Ingredients
2 medium tomatoes (rinsed)
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper
1/4 cup berry vinaigrette
Steps
- Cut stem core from tomatoes; then cut each tomato into 8 wedges.
- Arrange on salad plates; sprinkle with oregano, salt, and pepper.
- Drizzle with dressing; let sit 5 minutes. Serve.
CALORIES (per 1/4 recipe) 50kcal; FAT 4g; CHOL 0mg; SODIUM 190mg; CARB 5g; FIBER 1g; PROTEIN 1g; VIT A 15%; VIT C 15%; CALC 2%; IRON 2%
Utensils & Cookware
- large sauté pan with lid
- medium saucepan with lid
- medium bowl
- cooking spoons
- meat thermometer
- knife and cutting board
- measuring utensils
Shortcuts & Tips
Wild rice usually takes about an hour to fully cook. Toasting the grains of rice before adding the chicken broth cuts the cooking time almost in half.
Recipe Version 09/07-0083
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