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-- Sheila B., Powell, Ohio
Preparation time: 30 minutes
Cooking time: 15 minutes
You Will Need
1 package (6 ounces) long grain and wild rice mix
1/2 pound boneless skinless chicken breasts, cubed
1/2 pound sliced fresh mushrooms
1 1/4 cups chopped onions
2 garlic cloves, minced
1 tablespoon canola oil
2 cans (14 1/2 ounces each) chicken broth
1/2 teaspoon dried tarragon
1/4 teaspoon dried thyme
1/8 teaspoon pepper
2 tablespoons cornstarch
1 can (12 ounces) evaporated milk
6 tablespoons sliced green onions
What to Do
1. Prepare rice mix according to package directions, omitting butter. Meanwhile, in a large saucepan, sauté the chicken, mushrooms, onions and garlic in oil until chicken is no longer pink and vegetables are tender.
2. Add the prepared rice, broth, tarragon, thyme, and pepper; bring to a boil. Combine cornstarch and evaporated milk until smooth; stir into rice mixture. Return to a boil; cook for 1-2 minutes or until slightly thickened. Garnish with green onions.
Serves 10
Nutritional analysis: 1 cup (prepared with reduced-sodium broth and fat-free evaporated milk) equals 120 calories, 2 g fat (trace saturated fat), 1 mg cholesterol, 427 mg sodium, 21 g carbohydrate, 1 g fiber, 6 g protein. Diabetic exchange: 1 1/2 starch.
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