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December 26, 2007

Your Food Plan

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Chicken Breasts with Wild Rice Pilaf
Serves 4 (serving size is 1 chicken breast half and 1 cup rice)
½ cup water
1 (10-ounce) can fat-free, low-sodium chicken broth
¾ cup uncooked wild rice
1 Tablespoon butter substitute
1 cup finely chopped onion
½ cup finely chopped celery
¾ cup chopped dried figs
¾ teaspoon dried thyme
½ teaspoon freshly ground black pepper, divided
¼ teaspoon paprika
4 (4-ounce) skinless, boneless chicken breast halves
1 teaspoon vegetable oil
thyme sprigs (optional)

1. Bring water and broth to a boil in a medium saucepan. Add the wild rice; cover, reduce heat, and simmer for 1 hour or until rice is tender.
2. Melt butter substitute in a large nonstick skillet over medium-high heat. Add onion and celery; sauté for 5 minutes or until tender. Stir in the rice, figs, thyme, ¼ teaspoon black pepper, and paprika. Remove from heat, and keep warm.
3. Sprinkle the chicken with the remaining pepper.
4. Heat the vegetable oil in a large nonstick skillet over medium heat. Add the chicken breasts and cook for 7 minutes on each side or until done. Serve the chicken with wild rice pilaf and garnish with thyme sprigs if desired.

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