Hearty Chicken Mushroom Pecan Pilaf

Yield: 6 servings (Serving size: 1 1/3 cup)
Source: Cooking Light Magazine - November 2000
Comments from a PA Kitchen: A great way to get those grains in. Hearty. We love this one.

INGREDIENTS:

3 c. fat free low sodium chicken broth, divided
1 c. Kashi breakfast pilaf, uncooked
1 tsp. olive oil
cooking spray
1 1/2 c. chopped white button mushrooms
1 c. onion, chopped
1 c. carrot, chopped
1/2 c. celery, chopped
1 tsp ground thyme
1 clove garlic, minced
1/2 tsp. kosher salt
1/4 tsp. ground nutmeg
1/4 tsp. ground black pepper
6 (4 oz each) boneless skinless chicken breast, trimmed of fat
1/2 c. chopped pecans
1/2 c. fresh parsley, chopped
1/2 oz. freshly grated parmesan cheese

INSTRUCTIONS:

  1. Bring 2 cups broth to a boil in a medium saucepan, and stir in pilaf. Cover, reduce heat to medium, and cook 30 minutes or until liquid is absorbed.
  2. Heat oil in a large nonstick skillet coated with cooking spray over medium high heat.
  3. Add chopped mushrooms and next 5 ingredients; saute 5 minutes or until tender.
  4. Add 1 cup broth, salt, nutmeg, pepper, and chicken. Bring to a boil. Cover, reduce heat, and simmer 25 minutes.
  5. Remove chicken from skillet and cut into bite sized pieces.
  6. Bring broth mixture to a boil, and cook until reduced to 1/2 cup liquid, about 5 min.
  7. Add cooked pilaf and chicken to pan. Cook 3 min or until thoroughly heated.
  8. Stir in pecans and parsley, and cook 1 minute. Sprinkle each serving with cheese.

NUTRITIONAL INFO:

Healthy Units: 7 per serving
Cal=362; Fat=12.1g; Protein=34.3g; Carb=28.6g; Fiber=6.4g; Chol=68mg; Sodium=567mg; Calcium=83mg

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