Mayo Clinic Health Library

Recipe: Baked chicken and wild rice with onion and tarragon

Updated: 06-01-2013

Dietitian's tip: 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.

Ingredients

Serves: 6

  • 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

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.

Nutritional Analysis per serving
  • Calories: 330
  • Total carbohydrate: 37 g
  • Cholesterol: 73 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 1 g
  • Protein: 21 g
  • Saturated fat: 1 g
  • Sodium: 180 mg
  • Sugars: 0 g
  • Total fat: 3 g
  • Trans fat: 0 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings