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Savor the Season

October 31, 2000

Savor the Season



Unusual dish combines fall fruits, vegetables with chicken

October brings cooler nights, fall fruits and vegetables, and the urge to adapt cooking practice to fully savor the season.

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Here's something to engage all those factors - an unusual dish of Chicken Breast with Wild Rice-and-Fig Pilaf that elegantly complements autumn and adds another attraction: It's low-fat, with 7.6 grams of fat per serving.

The recipe appears in a feature on wild rice in the October issue of Cooking Light magazine. However you use wild rice, remember its untamed origins, food writer Ronni Lundy says in her text: "A little wild rice goes a long way, and even a modest presence can make a dramatic difference in a meal."

- The Associated Press

Chicken Breasts with Wild Rice-and-Fig Pilaf

  • 1/4 cup water
  • 16-ounce can fat-free, less-sodium chicken broth
  • 3/4 cup uncooked wild rice
  • 1 tablespoon butter or stick margarine
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped celery
  • 1 cup chopped dried figs
  • 2 ounces prosciutto or ham, thinly sliced, about 1/2 cup
  • 3/4 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon paprika
  • four 4-ounce skinned, boned chicken breast halves
  • 1 teaspoon vegetable oil
  • thyme sprigs, optional


To make wild rice pilaf: Bring water and broth to a boil in a medium saucepan. Add wild rice; cover, reduce heat, and simmer for 1 hour or until rice is tender. Melt butter in large nonstick skillet over medium-high heat. Add onion and celery; saut for 5 minutes or until tender. Stir in rice, figs, prosciutto, thyme, 1/4 teaspoon salt, 1/4 teaspoon black pepper and paprika. Remove from heat and keep warm.

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Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat vegetable oil in a large nonstick skillet over medium heat. Add chicken breasts, and cook for 7 minutes on each side or until done.

Serve chicken with wild rice pilaf, and garnish with thyme sprigs, if desired.

Serves 4. Serving size is 1 chicken breast half and 1 cup rice.

Nutrition information per serving: 414 calories, 7.6 grams fat (3 grams saturated fat), 37 grams protein, 51 grams carbohydrates, 7.1 grams fiber, 82 milligrams cholesterol, 869 milligrams sodium.

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