Chicken Florentine and Wild Rice
1 (10-oz) 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
- Place spinach in medium bowl with double layer of paper towels to thaw.
- Preheat medium saucepan on medium-high 2–3 minutes. Place butter in pan; then add rice; cook and stir 2–3 minutes 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.
- Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add chicken; reduce heat to medium-low. Cover and cook 5–7 minutes on each side or until chicken is 165°F. Fluff wild rice with fork and serve.
CALORIES (per 1/4 recipe) 560kcal; FAT 19g; CHOL 150mg; SODIUM 700mg; CARB 40g; FIBER 5g; PROTEIN 59g; VIT A 170%; VIT C 6%; CALC 30%; IRON 20%
Berry Vinaigrette Tomatoes
2 medium tomatoes
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper
1/4 cup berry vinaigrette
- 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 2.5g; CHOL 0mg; SODIUM 210mg; CARB 7g; FIBER 1g; PROTEIN 1g; VIT A 10%; VIT C 15%; CALC 0%; IRON 2%
- Complete your meal with green beans, dinner rolls, and carrot cake for dessert.
- 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 R-04/13-0083