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Healthy Recipes

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Sautéed Chicken and Kiwi over Wild Rice

This simple sauté is packed with protein and antioxidants. Kiwi is loaded with vitamins C and K and is a good source of fiber and potassium. Combined with lean chicken, this recipe is savory with an unexpected touch of sweetness. Eating fruit may help lower risk for oral, esophageal, lung and stomach cancers. Add a crisp, green salad and serve over a bed of wholesome wild rice for even more nutrients.

Ingredients

1½ Tbsp. extra virgin olive oil, divided
1 lb. chicken breast, boneless, skinless, sliced into thin strips (preferably free-range organic chicken)
1 cup thinly sliced carrots
1 cup thinly sliced celery (slice diagonally)
1 tsp. finely chopped lime basil, (regular basil may be substituted)
1 cup fat-free, reduced-sodium MSG-free chicken broth
3 tsp. cornstarch
Sea salt and pepper to taste
3 fully ripe kiwi fruit, peeled and thinly sliced
1/2 tsp. grated lemon peel
3 cups cooked wild rice (brown rice may be substituted)

(As always, choose organic content as much as possible for the healthiest recipe.)

Instructions

1. In a large skillet heat 1 tablespoon oil over medium-high heat. Sauté chicken until browned and cooked through, about 8-10 minutes, depending on size of strips. Remove from skillet and set aside. Sauté carrots and celery in remaining oil until tender crisp. Return chicken to skillet.

2. In bowl combine basil, chicken broth, cornstarch and salt and pepper. Add to chicken mixture in the skillet. Cook over medium-low heat. Stir until thickened. Gently stir kiwi fruit and lemon into mixture; combine gently.

3. Serve over 3/4 cup wild rice.

Makes 4 servings.

Per serving (includes wild rice): 360 calories, 8 g total fat (1 g saturated fat), 41 g carbohydrate, 33 g protein, 5 g dietary fiber, 264 mg sodium.

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