Chicken and Rice Pilaf with Yams

Gluten Free
Dairy Free
Health score
27%
Chicken and Rice Pilaf with Yams
65 min.
4
447kcal

Suggestions


Indulge in a delightful culinary experience with our Chicken and Rice Pilaf with Yams, a dish that perfectly balances flavor and nutrition. This gluten-free and dairy-free recipe is not only a feast for the senses but also a wholesome option for those seeking a hearty meal without compromising dietary needs. With a preparation time of just 65 minutes, you can easily whip up this delicious main course for lunch or dinner, serving up to four people.

The star of this dish is the tender, boneless chicken breast, seared to golden perfection, which pairs beautifully with the nutty wild rice and the natural sweetness of yams. The addition of golden raisins and slivered almonds adds a delightful texture and a hint of sweetness, making each bite a delightful surprise. Infused with aromatic thyme and a splash of dry sherry, this pilaf is bursting with flavor, ensuring that your taste buds are treated to a symphony of tastes.

Whether you're looking for a comforting side dish or a satisfying main course, this Chicken and Rice Pilaf with Yams is sure to impress. It's a wonderful way to bring family and friends together around the table, sharing not just a meal, but also the joy of good food. So, roll up your sleeves and get ready to create a dish that will leave everyone asking for seconds!

Ingredients

  • pound chicken breast halves boneless skinless
  • cups rice wild cooked
  • 0.5 cup golden raisins 
  • 0.3 cup slivered almonds toasted
  • 0.8 cup chicken broth (from 32 oz carton)
  • 0.3 cup chicken broth dry
  • teaspoon thyme leaves dried fresh chopped
  • large yam peeled cut into 1/2-inch pieces (2 cups)
  • 0.5 teaspoon lawry's seasoned salt 

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 350°. Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet 5 minutes turning once, until brown.
  2. Mix wild rice, raisins, almonds, broth, sherry, thyme and yam in ungreased square pan, 9x9x2 inches.
  3. Place chicken on rice mixture.
  4. Sprinkle with seasoned salt.
  5. Cover and bake 35 to 40 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.

Nutrition Facts

Calories447kcal
Protein28.06%
Fat16.04%
Carbs55.9%

Properties

Glycemic Index
40.86
Glycemic Load
20.79
Inflammation Score
-8
Nutrition Score
25.242174003435%

Flavonoids

Cyanidin
0.22mg
Catechin
0.12mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.23mg
Isorhamnetin
0.24mg
Kaempferol
0.53mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:446.87kcal
22.34%
Fat:8.1g
12.46%
Saturated Fat:1.1g
6.88%
Carbohydrates:63.51g
21.17%
Net Carbohydrates:55.81g
20.29%
Sugar:12.5g
13.88%
Cholesterol:73.75mg
24.58%
Sodium:654.41mg
28.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.88g
63.76%
Vitamin B3:14.13mg
70.66%
Vitamin B6:1.34mg
67.02%
Selenium:38.41µg
54.87%
Manganese:0.96mg
48.15%
Potassium:1574.06mg
44.97%
Phosphorus:430.14mg
43.01%
Fiber:7.7g
30.8%
Magnesium:109.81mg
27.45%
Vitamin C:20.7mg
25.09%
Copper:0.49mg
24.35%
Vitamin B2:0.39mg
23.09%
Vitamin B5:2.15mg
21.47%
Vitamin E:3.13mg
20.86%
Vitamin B1:0.27mg
17.69%
Zinc:2.4mg
15.99%
Folate:54.73µg
13.68%
Iron:2.27mg
12.6%
Calcium:64.35mg
6.44%
Vitamin A:206.4IU
4.13%
Vitamin B12:0.24µg
3.98%
Vitamin K:3.69µg
3.51%