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Prep 10min
Total30min
Servings4
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Ingredients
1/2
pound ground chicken or turkey breast
4
medium green onions, sliced (1/4 cup)
2
cups water
1
package (6 1/4 ounces) fast-cooking long-grain and wild rice mix with herbs
1/2
cup dried cherries or cranberries
1/2
cup chopped dried peaches or apricots
1/4
teaspoon ground nutmeg or cinnamon
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Steps
1
Spray 3-quart saucepan with cooking spray; heat over medium heat. Cook chicken and onions in saucepan about 8 minutes, stirring occasionally, until chicken is no longer pink. Stir in water and seasoning packet from rice mix. Heat to boiling,
stirring occasionally; reduce heat to low.
2
Stir in rice, cherries, peaches and nutmeg. Cover and simmer about 5 minutes or until rice is tender and fruits are heated through.
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One package (6 ounces) diced dried fruit and raisins (about 1 1/4 cups) can be used instead of the dried cherries and peaches.
Stir in 1/2 teaspoon curry powder instead of the nutmeg for a taste of India.
Dried fruits are an excellent source of vitamins and minerals, plus they are rich in fiber. Both apricots and peaches provide a day's worth of vitamin A plus plenty of potassium.
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Nutrition Facts
Serving Size:1 Serving
Calories
215
Calories from Fat
35
Total Fat
4g
Saturated Fat
1g
Cholesterol
35mg
Sodium
200mg
Total Carbohydrate
37g
Dietary Fiber
7g
Protein
15g
% Daily Value*:
Iron
12%
12%
Exchanges:
1 Fruit; 1 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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