Both brown and wild rice are whole grains, which, when compared to white rice, are higher in magnesium and fiber. A shortage in magnesium can cause high blood pressure, chest pain and other heart ailments, while healthful fiber intakes are an essential way to reduce the risk of high cholesterol and stroke. A garnish of heart-healthy almonds is another step toward reducing your risk of heart disease.
Nutty Chicken & Rice Stew
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Ingredients
- 1 cup brown and wild rice blend such as RiceSelect Royal Blend
- 1 tablespoon olive oil
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 red bell pepper, chopped
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon cracked black pepper
- 3 cups low-sodium chicken broth gluten free
- 1 dried bay leaf
- 1½ cups roasted, shredded chicken thighs
- ¾ teaspoon salt, divided
- ⅓ cup slivered almonds, toasted reserve a few for garnish
- 1 cup unsweetened coconut milk
Instructions
- Prepare rice blend according to package directions; omit any salt or butter. Set aside.
- Meanwhile, in a large pot, heat olive oil over medium heat. Add carrots, celery, bell pepper, onion and garlic; sauté 5–7 minutes. Add oregano, thyme and pepper. Stir, and cook vegetables 1–2 minutes more or until softened.
- Add chicken broth, bay leaf, roasted chicken and ¼ teaspoon salt. Increase heat and simmer 10 minutes.
- Reduce heat to low and add cooked rice, almonds and coconut milk. Stir in remaining ½ teaspoon salt and cook 1–2 minutes more. Remove bay leaf. Garnish servings with reserved toasted almonds.
Recipe Notes
Nutrition Facts
Nutty Chicken & Rice Stew
Amount Per Serving
Calories 294
Calories from Fat 162
% Daily Value*
Total Fat 18g
28%
Saturated Fat 10g
50%
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 26mg
9%
Sodium 277mg
12%
Total Carbohydrates 19g
6%
Dietary Fiber 4g
16%
Sugars 5g
Protein 15g
30%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING (1 cup): 294 cal, 18g fat (5g mono, 3g poly, 10g sat), 26mg chol, 277mg sodium, 19g carb (4g fiber, 5g sugars), 15g protein
