• Wild rice is actually not a type of rice at all. Instead, it is a long-grain marsh grass that is native to the northern Great Lakes area. It has a rich, nutty flavour and slightly chewy texture that works well when combined with long-grain brown rice. It is considered a whole grain and can contribute to your daily fibre needs.

1. Heat a large non-stick skillet, coated with cooking spray, over medium-high heat. Add the chicken and cook for 3 minutes, stirring constantly. Reduce the heat to medium. Stir in the onion, mushrooms, bay leaf, thyme, tarragon (if using) and lemon zest. Cook until the onion and mushrooms are beginning to soften, about 4 minutes.
2. Add the sherry, water, carrots, salt and pepper, and stir well. Bring to a boil, then reduce the heat to low and cover the pan. Simmer for 5 minutes.
3. Add the broccoli florets. Increase the heat to bring the liquid back to a steady simmer. Cover the pan and cook until the pieces of chicken are tender and the vegetables are cooked, about 5 minutes. Remove and discard the bay leaf, sprigs of thyme and tarragon (if using fresh herbs).
4. Blend the flour and 2 tbsp (25 mL) cold water to form a smooth paste. Stir the flour mixture into the skillet and simmer, stirring constantly until thickened and smooth, about 2 minutes. Sprinkle with parsley and serve.

preparation time 15 minutes   
cooking time about 25 minutes   
serves 4

Each serving provides calories 170, calories from fat 27, fat 3 g, saturated fat 1 g, cholesterol 51 mg, carbohydrate 12 g, fibre 2 g, sugars 6 g, protein 22 g.

Choices per serving: Carbohydrate 1⁄2, Meat & Alternatives 3