Walnut Chicken
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 131.3
- Total Fat: 6.1 g
- Cholesterol: 3.3 mg
- Sodium: 276.4 mg
- Total Carbs: 16.1 g
- Dietary Fiber: 2.6 g
- Protein: 3.9 g
View full nutritional breakdown of Walnut Chicken calories by ingredient
Number of Servings: 12
Ingredients
-
3 cups brown rice (med. grain, NOT instant)
3 cans chicken broth (99% fat free)
1-1/2 cups water
2 Tb olive oil
1 lb. chicken breast tenderloins
1 med. bag carrots (should be about 12)
1/2 cup chopped walnuts
Sprinkle onion powder
Salt and pepper to taste
Directions
*Requires multi-tasking!
Bring 4-1/2 cups chicken broth and 1-1/2 cups water to boil. Add rice, return to boil. Reduce heat to low, cover. Cook for approx. 45 minutes.
Boil chicken in med. saucepan. Set aside and shred when fully cooked (approx. 20 minutes).
Peel and thinly slice carrots (coin-shaped, about the thickness of a dime or quarter). I recommend using a Pampered Chef Ultimate Mandoline... it takes 15 minutes versus 30+ using a knife!).
Add olive oil to frying pan on med-high heat. Add carrots and cover. Cook for approx. 10-15 minutes, until carrots are slightly browned and look almost carmelized. Add 1/2-1 cup of chicken broth. Reduce heat to low-med, add shredded chicken and stir together, cover.
Toast walnuts in oven (approx 10-12 minutes at 350-400F. Remove from oven and chop finely. Add walnuts and whatever remains of the 3rd can of broth to chicken/carrot mixture. Add a quick sprinkle of onion powder, stir, and remove from heat.
To serve: approx 1 cup of rice with equal amount of chicken mixture on top. Salt and pepper to taste.
Recommended sides: baked/broiled butternut squash with I Can't Believe It's Not Butter Spray, salt and pepper to taste (as shown in picture).
Number of Servings: 12
Recipe submitted by SparkPeople user MKGANN.
Bring 4-1/2 cups chicken broth and 1-1/2 cups water to boil. Add rice, return to boil. Reduce heat to low, cover. Cook for approx. 45 minutes.
Boil chicken in med. saucepan. Set aside and shred when fully cooked (approx. 20 minutes).
Peel and thinly slice carrots (coin-shaped, about the thickness of a dime or quarter). I recommend using a Pampered Chef Ultimate Mandoline... it takes 15 minutes versus 30+ using a knife!).
Add olive oil to frying pan on med-high heat. Add carrots and cover. Cook for approx. 10-15 minutes, until carrots are slightly browned and look almost carmelized. Add 1/2-1 cup of chicken broth. Reduce heat to low-med, add shredded chicken and stir together, cover.
Toast walnuts in oven (approx 10-12 minutes at 350-400F. Remove from oven and chop finely. Add walnuts and whatever remains of the 3rd can of broth to chicken/carrot mixture. Add a quick sprinkle of onion powder, stir, and remove from heat.
To serve: approx 1 cup of rice with equal amount of chicken mixture on top. Salt and pepper to taste.
Recommended sides: baked/broiled butternut squash with I Can't Believe It's Not Butter Spray, salt and pepper to taste (as shown in picture).
Number of Servings: 12
Recipe submitted by SparkPeople user MKGANN.
