SERVES 4
This simple preparation,cooking the chicken and deglazing the pan, is great for a quick weeknight dinner and provides niacin, folate, copper, zinc, and a host of other essential nutrients. Wild rice provides dietary fiber and a nutty, delicious base for the dish.
Cooking spray
2 skinless, boneless chicken breasts, split in half
1 cup wild rice
2 tablespoons extra-virgin olive oil
2 cups sliced assorted mushrooms, including white, crimini, and oyster
2 shallots, finely diced
2 teaspoons dried sage
½ cup low-sodium chicken or vegetable broth
½ cup chopped parsley
1. Thinly coat a large skillet with cooking spray and place over medium-high heat. Add the chicken, cover, and cook for 4 minutes. Coat the pan with more cooking spray if needed, flip the chicken over, cover, and cook on the other side for 4 minutes. Transfer the chicken to a plate and set aside.
2. Meanwhile, wash the rice under cold running water, rubbing the grains between your fingers. Put 3 cups water and the rice in a medium saucepan, bring to a boil, and cook over medium heat, covered, 45–60 minutes, or until tender.
3. Add the oil to the skillet and place over medium-high heat. Add the mushrooms, shallots, and sage, and cook, stirring frequently, until the mushrooms release their liquid, about 5 minutes. Add the broth and cook, stirring frequently to scrape any brown bits from the pan, for 5 minutes, or until the sauce thickens.
4. Return the chicken to the pan and cook for 3–5 minutes, or until the chicken is heated through. Remove the pan from the heat and sprinkle with the parsley. Serve the chicken and mushroom sauce over the wild rice.