Chicken Ragout With Mushroom Rice

Spread some delicious ragout over that mushroom rice and you’ve got yourself a satisfying dinner.
Chicken Ragout With Mushroom Rice
Chicken and vegetables in a rich tomato sauce brings memories of Italian slow-cooked stews. Dreamstime/TNS
Tribune News Service
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By Linda Gassenheimer From Tribune News Service

Chicken and vegetables in a rich tomato sauce brings memories of Italian slow-cooked stews.

This is a quick version that captures the flavors without spending hours. It’s served with a mushroom and rice side dish.

Helpful Hints
  • Low sodium petit diced tomatoes can be used instead of chopped tomatoes.
  • Any type of onion can be used.
  • A quick way to chop parsley is to snip the leaves with scissors.
Countdown
  • Prepare ingredients.
  • Make rice.
  • Make chicken dish.

Chicken Ragout

Ingredients
  • 2 teaspoons olive oil
  • 3/4 pound boneless, skinless chicken thighs cut into 1 inch pieces
  • Salt and freshly ground black pepper
  • 1 cup sliced onion
  • 2 teaspoons minced garlic
  • 1 tomato cut into 8 wedges
  • 1 cup low-sodium canned chopped tomatoes.
  • 1/2 cup red wine
  • 2 tablespoons chopped parsley (optional)
Directions

Heat oil in a large nonstick skillet over medium-high heat. Brown the chicken on all sides, about 2 minutes. Remove to a plate and sprinkle with salt and pepper to taste. Add onion to the skillet and sauté 2 minutes. Add the garlic, tomato wedges, chopped tomatoes and wine. Bring to a simmer and cook 5 minutes. Return chicken to skillet and cook another 3 to 4 minutes. A meat thermometer should read 170 degrees. Remove to two plates and sprinkle with parsley if using. Yield 2 servings.

Per serving: 360 calories, 12 g fat, 2.5 g saturated fat, 6 g monounsaturated fat, 160 mg cholesterol, 36 g protein, 17 g carbohydrates, 4 g dietary fiber, 8 g sugars, 190 mg sodium, 1060 mg potassium, 400 mg phosphorus

Exchanges: 1/2 other carbohydrate, 2 vegetable, 5 lea protein, 1 fat

Mushroom and Rice

Ingredients
  • 1/4 pound sliced mushrooms
  • 1 package microwaveable brown rice to make 1 1/2-cups cooked rice
  • 1 teaspoon olive oil
  • Salt and freshly ground black pepper
Directions

Place mushrooms in a microwave-safe bowl and microwave on high 1 minute. Remove and microwave rice according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner. Add rice to mushrooms along with oil and salt and pepper to taste.

Yield 2 servings.

Per serving: 200 calories, 4 g fat, 0.5 g saturated fat, 2 g monounsaturated fat, 0 mg cholesterol, 6 g protein, 36 g carbohydrates, 3 g dietary fiber, 2 g sugars, 10 mg sodium, 250 mg potassium, 170 mg phosphorus

Exchanges: 2 starch, 1 vegetable, 1/2 fat

Shopping List:

To buy: 3/4 pound boneless, skinless chicken thighs, 1 tomato, 1 bottle red wine, 1 bunch parsley (optional), 1 container low-sodium chopped tomatoes, 1/4 pound sliced mushrooms and 1 package microwaveable brown rice.

Staples: Olive oil, onion, minced garlic, salt and black peppercorns.

From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org. Copyright2023 Tribune Content Agency, LLC
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