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If you’re looking for a heart-healthy, low-sodium meal that fits perfectly within the DASH diet, this Baked Chicken and Wild Rice with Onion and Tarragon recipe is a must-try. With minimal sodium, lean protein, and nutrient-dense ingredients, this dish is ideal for anyone managing high blood pressure or simply looking to eat healthier.
Why Choose Low-Sodium Recipes?
High sodium intake is one of the leading contributors to high blood pressure. Many processed foods contain excessive amounts of salt, making it crucial to cook meals at home with fresh, wholesome ingredients. This low-sodium chicken and rice dish is packed with flavor without relying on salt, making it an excellent option for those following a heart-healthy diet.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Easy Low-Sodium Baked Chicken and Wild Rice – A Heart-Healthy Recipe
Prep time: 15 minutes
Total Time: 105 minutes
Serves: 6 servings
Ingredients
1 pound boneless, skinless chicken breast halves, cut into 1-inch pieces
1 1/2 cups chopped celery
1 1/2 cups whole pearl onions
1 teaspoon fresh tarragon
2 cups unsalted chicken broth
3/4 cup uncooked long-grain white rice
3/4 cup uncooked wild rice
1 1/2 cups dry white wine (or additional broth for an alcohol-free option)
Instructions
- Preheat your oven to 300°F.
- In a nonstick frying pan, combine the chicken, celery, onions, and tarragon with 1 cup of unsalted chicken broth. Cook on medium heat for about 10 minutes until the chicken and vegetables are tender. Set aside to cool.
- In a baking dish, mix the rice, white wine (or extra broth), and the remaining 1 cup of unsalted chicken broth. Let soak for 30 minutes to allow the rice to absorb some liquid.
- Add the cooked chicken and vegetables to the baking dish. Cover and bake for 60 minutes. Check periodically and add more broth if the rice appears too dry.
- Serve immediately and enjoy a nutritious, low-sodium meal!
Nutrition Information (Per Serving) – 1 1/2 cups
Calories: 313
Total Fat: 3g
Sodium: 104mg
Total Carbohydrates: 38g
Sugars: 2g
Protein: 23g
Dietary fiber: 2.5g
Health Benefits of This Low-Sodium Chicken Recipe
- Low Sodium: Only 104 mg per serving, making it perfect for high blood pressure management.
- High in Protein: 23g per serving helps keep you full and supports muscle health.
- Heart-Healthy Ingredients: Celery, onions, and tarragon add flavor and nutrients without the need for added salt.
- Rich in Whole Grains: Wild rice is a great source of fiber and antioxidants.
- Why You’ll Love This Recipe
Tips for Extra Flavor Without Extra Sodium
- Use garlic, lemon juice, or fresh herbs like parsley or thyme for more depth of flavor.
- Swap white rice for brown rice or quinoa for added fiber.
- For a richer taste, try adding mushrooms or bell peppers.
Final Thoughts
This Baked Chicken and Wild Rice dish is a DASH diet-friendly, low-sodium recipe that doesn’t sacrifice flavor. Whether you’re managing high blood pressure or simply looking for a delicious, healthy meal, this easy-to-make dish is a great addition to your meal plan.
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