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Full Online Book HomeLearning KitchenLow_fat - Chicken - Chicken And Wild Rice With Smoked Sausage
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Low_fat - Chicken -  Chicken And Wild Rice With Smoked Sausage Post by :epsilon7 Category :Learning Kitchen Author :Unknown Date :March 2012 Read :3024

Click below to download : Low_fat - Chicken - Chicken And Wild Rice With Smoked Sausage (Format : PDF)

Low_fat - Chicken - Chicken And Wild Rice With Smoked Sausage

Cooking spray
1 pound skinless boneless chicken breasts, cut into bite-sized pieces
1 (14 ounce) package reduced-fat smoked sausage (such as Healthy Choice), cut into 1/2-inch-thick slices
4 cups (1/2-inch -thick) slices portobello mushroom caps (about 8 ounces)
2 cups chopped onion
2 cloves garlic, minced
2 (14 1/2 ounce) cans fat-free, less-sodium chicken broth 2 (6.2 ounce) packages fast-cooking recipe long-grain and wild rice (such as Uncle Ben's)
1/2 cup chopped green onions
1 (14 ounce) can quartered artichoke hearts, drained
1 (2 1/2 ounce) can sliced ripe olives


Heat a Dutch oven coated with cooking spray over medium-high heat. Add chicken; saute 4 minutes or until done. Remove from pan; keep warm.

Recoat pan with cooking spray. Add sausage; saute 5 minutes or until browned. Add mushrooms, 2 cups onion and garlic; saute 3 minutes. Add broth and rice, omitting seasoning packets; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in chicken, green onions, artichokes and olives. Cook 3 minutes or until thoroughly heated.

Yield: 8 servings (serving size: 1 1/2 cups). 340 cal, 3.3g fat, 27.7g pro, 48.4g carb, 4.6g fiber, 51mg chol, 2.7mg iron, 895mg sod, 57mg calc.

Source: Cooking Light-12/02
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