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      RECIPE TITLE "Pilaf with Chicken, Spinach, and Walnuts" Author: Marie Simmons
      Recipe courtesy of Cooking Light Magazine : get 11 issues, save 64%

    yields 6 servings (serving size: 1 1/3 cups) time--- difficultyeasy

    Pilaf has many variations. This Turkish version gains flavor from popcorn-scented basmati rice and fresh dill. Don't stir the rice as it simmers; doing so makes it gummy. Use leftover meat from a roasted chicken, or pick up a rotisserie chicken from your supermarket.


    1 1/2 tablespoons olive oil, divided
    1 cup chopped onion
    1 1/2 cups uncooked basmati rice
    1 cup diced plum tomato
    1/2 teaspoon salt
    1 (14-ounce) can fat-free, less-sodium chicken broth
    1 (3-inch) cinnamon stick
    1 (6-ounce) package fresh baby spinach
    2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
    1/2 cup coarsely chopped walnuts, toasted
    1 tablespoon finely chopped fresh dill

    Cooking Light Magazine Cooking Light was first published as a small column in Southern Living magazine, before publisher Southern Progress decided to launch the magazine in 1987. It has become one of the most popular cooking magazines in the market. The focus is on healthy eating and living. Cooking Light features approximately 100 recipes in each issue, making the magazine a standout in the cooking genre. Nutritional information is included with each recipe, so you know the amount of calories, fat, protein, fiber, carbohydrates, cholesterol, iron, sodium and calcium contained in a dish. Recipes typically have less than 30% of the recommended daily amount of fat and are also low in salt. The magazine also features a number of articles in each issue on exercise, as part of the healthy lifestyle promoted in Cooking Light. Other topics include travel, shopping and gift ideas. Articles also feature highly acclaimed chefs, expert insights and cooking techniques.


    Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion; sauté 10 minutes or until lightly browned. Stir in rice, and cook 1 minute, stirring constantly. Stir in 1 1/2 teaspoons oil, tomato, salt, broth, and cinnamon stick; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed.

    Stir in spinach; cook 2 minutes or until spinach wilts. Stir in chicken. Sprinkle evenly with walnuts and dill. Discard cinnamon stick.


    CALORIES 368(29% from fat); FAT 11.9g (sat 1.8g,mono 4g,poly 5.6g); PROTEIN 19.8g; CHOLESTEROL 33mg; CALCIUM 58mg; SODIUM 616mg; FIBER 2.1g; IRON 1.5mg; CARBOHYDRATE 47.5g

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