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 week, include some whole grains on your

menu with this satisfying wild rice dish that you

can compliment 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