A Healthy Dose of Whole Grains
Are you making a conscious effort to make the healthy switch to whole grains? Whole grains are full of nutrients with lots of vitamin B and E, iron, and magnesium, — offering much more nutritional value than refined grains. The best part is that they're becoming more readily available. You can substitute brown rice for white rice at most restaurants and grocery stores across the country are carrying more and more whole grain options. This weekend, include some whole grains on your menu with this satisfying wild rice dish that you can complement with a delicious salad of leafy greens.
Wild Rice and Almonds With Chili Chicken Breasts
Ingredients
3/4 cup wild rice
1 bay leaf
4 chicken breast halves, boned and skinned
1 teaspoon fresh lemon juice
1 teaspoon chili powder
1 teaspoon canola oil
1/2 cup green onions, sliced, with top
1 tablespoon lemon peel, grated
1/4 teaspoon salt
1 lemon, cut into wedges
1/2 cup organic almond slivers
Preparation
In medium saucepan over medium-high heat, bring rice, 1 1/2 cups water and bay leaf to boil. Reduce heat to medium-low, cover and simmer about 40 minutes until rice is tender and water is absorbed.
Rub chicken with lemon juice and sprinkle with chili powder (about 1/8 teaspoon per side). Heat oil in skillet over medium-high heat. Add chicken, sauté 3 minutes, then turn over chicken and cover skillet. Cook 8 to 10 minutes until juices run clear when chicken is pierced with knife point.
When rice is cooked, reduce heat to medium-low. Mix in onions, almonds, and lemon peel to heat through; mix in salt. Divide rice and chicken among four plates. Serve with lemon wedges.
Makes 4 servings
Prep Time: 15 mins
Cook Time: 55 mins
Total Time: 1 hr 10 mins
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 342
Total Fat: 2 g
Saturated Fat: 1.6 g
Cholesterol: 84 mg
Sodium: 380 mg
Total Carbohydrate: 29 g
Dietary Fiber: 2 g
Protein: 35 g
Recipes Source: California Almond Board
Add A Nutritious Crunch To Your Meal
Like many nuts and seeds, organic almonds contain lots of antioxidants, fiber, protein, and other power nutrients. They also make a great snacking option when you need a small bite to hold you over until the next time you eat. Just remember to enjoy in moderation since nuts are high in calories — and be sure to buy ONLY organic almonds as they're free of harmful pesticides. Adding organic almonds to a salad, appetizer, or entrée will give it a delicious, light, and nutty flavor — try it tonight with this wild rice and chicken meal!
Are you making a conscious effort to make the healthy switch to whole grains? Whole grains are full of nutrients with lots of vitamin B and E, iron, and magnesium, — offering much more nutritional value than refined grains. The best part is that they're becoming more readily available. You can substitute brown rice for white rice at most restaurants and grocery stores across the country are carrying more and more whole grain options. This weekend, include some whole grains on your menu with this satisfying wild rice dish that you can complement with a delicious salad of leafy greens.
Wild Rice and Almonds With Chili Chicken Breasts
Ingredients
3/4 cup wild rice
1 bay leaf
4 chicken breast halves, boned and skinned
1 teaspoon fresh lemon juice
1 teaspoon chili powder
1 teaspoon canola oil
1/2 cup green onions, sliced, with top
1 tablespoon lemon peel, grated
1/4 teaspoon salt
1 lemon, cut into wedges
1/2 cup organic almond slivers
Preparation
In medium saucepan over medium-high heat, bring rice, 1 1/2 cups water and bay leaf to boil. Reduce heat to medium-low, cover and simmer about 40 minutes until rice is tender and water is absorbed.
Rub chicken with lemon juice and sprinkle with chili powder (about 1/8 teaspoon per side). Heat oil in skillet over medium-high heat. Add chicken, sauté 3 minutes, then turn over chicken and cover skillet. Cook 8 to 10 minutes until juices run clear when chicken is pierced with knife point.
When rice is cooked, reduce heat to medium-low. Mix in onions, almonds, and lemon peel to heat through; mix in salt. Divide rice and chicken among four plates. Serve with lemon wedges.
Makes 4 servings
Prep Time: 15 mins
Cook Time: 55 mins
Total Time: 1 hr 10 mins
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 342
Total Fat: 2 g
Saturated Fat: 1.6 g
Cholesterol: 84 mg
Sodium: 380 mg
Total Carbohydrate: 29 g
Dietary Fiber: 2 g
Protein: 35 g
Recipes Source: California Almond Board
Add A Nutritious Crunch To Your Meal
Like many nuts and seeds, organic almonds contain lots of antioxidants, fiber, protein, and other power nutrients. They also make a great snacking option when you need a small bite to hold you over until the next time you eat. Just remember to enjoy in moderation since nuts are high in calories — and be sure to buy ONLY organic almonds as they're free of harmful pesticides. Adding organic almonds to a salad, appetizer, or entrée will give it a delicious, light, and nutty flavor — try it tonight with this wild rice and chicken meal!
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