Chicken and Wild Rice with Smoked Sausage

Yield: 8 servings (serving size: 1 1/2 cups)
Source: Cooking Light 2003 Annual
CL Comments: On hectic days, nothing beats a one-pot entrée. Artichoke hearts and black olives jazz up this rice-based dish. All you need is a simple salad to complete the meal.
Comments from an AL Kitchen: This dish has comfort food written all over it. It's tasty, but not a stellar CL dish. The artichoke hearts. portobellos, and olives dress are an interesting and tasty addition. This is a recipe I will keep on hand when I need an easy to prepare dinner on a cold winter's night!

INGREDIENTS:

Cooking spray
1 pound skinless, boneless chicken breast, 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 garlic cloves, 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 1/4-ounce) can sliced ripe olives

INSTRUCTIONS:

  1. Heat a Dutch oven coated with cooking spray over medium-high heat. Add chicken; sauté 4 minutes or until done. Remove from pan; keep warm.
  2. Recoat pan with cooking spray. Add sausage; sauté 5 minutes or until browned. Add mushrooms, 2 cups onion, and garlic; sauté 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.
  3. Stir in chicken, green onions, artichokes, and olives. Cook 3 minutes or until thoroughly heated.

NUTRITIONAL INFO:

Healthy Units: 6 per serving
CALORIES 340 (9% from fat); FAT 3.3g (sat 0.7g, mono 1.4g, poly 0.8g); PROTEIN 27.7g; CARB 48.4g; FIBER 4.6g; CHOL 51mg; IRON 2.7mg; SODIUM 895mg; CALC 57mg;

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