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Chicken, Walnut & Brown Rice Stir Fry   
Daily Dose
Courtesy of California Walnuts®. Chef Jim Coleman's diabetes-friendly stir-fry is an easy way to please the entire family. With lean chicken, crunchy, heart-healthy walnuts, dried fruits and fresh herbs, this dish is as tasty as it is satisfying.
 
Prep Time: 20 minutes
 
Cook Time: 1 hour 20 minutes
 
Yield: 4 servings
 
Ingredients:
2 cups water 1 cup brown rice
Salt or sea salt
1/4 cup chopped dried cherries
1/4 cup chopped dried apricots
1/4 teaspoon cinnamon
2 tablespoons olive oil 1/2 pound skinless, boneless chicken thighs, cut in half-inch cubes
4 cloves garlic, peeled and minced
3 shallots, peeled and diced
1/2 cup chopped celery
1/2 cup chopped California walnuts
1 tablespoon chopped fresh tarragon
2 tablespoons chopped fresh chives
 
Preparation:
1. In a heavy saucepan bring the water to a boil. Add the rice, and ½ teaspoon salt if desired, and stir until the water returns to a boil. Reduce the heat to low, cover, and simmer until the rice is tender and has absorbed the liquid, about 45 minutes.

2. Add the cherries, apricots and cinnamon to the cooked hot rice, fluff gently with a fork to combine, then cover and set aside to keep the rice warm.

3. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring frequently, for 3 to 4 minutes. Add the garlic, shallots and celery and continue to cook, stirring, for about 5 minutes, until the vegetables are soft and the chicken is cooked through. Add the walnuts, tarragon, and 1 tablespoon of the chives. Season with salt to taste.

4. Add the rice to the skillet and stir to combine and heat through. Divide the mixture among 4 warm plates and sprinkle with the remaining chives. To serve family style, sprinkle with chives and serve directly from the skillet.

 
Nutrition Facts Per Serving (1 cup): 370 calories (160 calories from fat), 18 g total fat (3 g saturated fat), 50 mg cholesterol, 45 mg sodium, 41 g carbohydrate, 4 g dietary fiber, 6 g sugar, 14 g protein

GO! Foods for You is not just another diet! It's about learning how to cook and eat for a longer and healthier life. Our guided, online program provides an eating assessment, weekly lessons and demos, customizable activities and daily encouragement. Learn more about GO! Foods for You.
 
*Note: the photo displayed is representational only and does not show this exact recipe.

 

ADDED TO  Food- Recipes, Recipe- Main Dish  599 days 20 hours 25 min ago
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Comments
Tim Dearman commented on Saturday, January 12, 2013 6:56 PM
Yo have the love the "heart healthy walnuts" that  Dr Esselstyn identifies as  foods that must be consumes carefully as they are SO high in concentrated fat, while the chicken is anything BUT heart healthy!

My suggestion would be to read Dr Esselstyn's guidelines before buying into any "heart healthy" hype - ESPECIALLY regarding fats!
Cleveland Clinic Wellness Editors commented on Thursday, January 17, 2013 3:32 PM
You may have heard of the Mediterranean diet, which has been studied extensively and shown to reduce the risk of heart disease, cardiovascular mortality, Alzheimer’s, Parkinsons’s, and even cancer.  The Mediterranean diet emphasizes fresh produce, nutritious fats (such as nuts and olive oil), and fish, with small amounts of other meats such as poultry.  Most importantly, what the Mediterranean diet and Dr Esselstyn’s approach share is a commitment to real food that has not been manufactured or processed.  This is our primary focus. While many of our recipes do indeed have Dr Esselstyn’s seal of approval, many others are more consistent with the Mediterranean diet. 
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