Chicken and Rice

On today’s menu, a low sodium take on some good old American comfort food. But this is not your grandma’s soupy chicken and rice. Instead this recipe focuses on the flavor of the title ingredients and is enlivened by a tangy baked on sauce. You’ll gladly leave the salt laden “cream of whatevers” behind. Time to live outside the can!

Serves 4.

SODIUM CONTENT: 117 mg per serving


2 T. vegetable oil
1 1/2 c. diced onion (1 med/lg onion)
1 c. diced celery (2-3 stalks)
1 T. minced garlic (3 cloves)
1 lb. (about 2) skinless, boneless chicken breasts, cut into bite-size chunks
3/4 c. sour cream
1/2 c. white wine
1 1/2 T. rice wine vinegar
2 t. very-low-sodium or sodium-free chicken bouillon granules
1/2 t. dried marjoram
1/2 t. dried thyme
1/2 t. freshly ground black pepper
1/2 t. ground sage
1/4 t. ground rosemary
4 c. cooked long grain rice


Preheat oven to 350 degrees. Place the cooked rice into an oven-proof 2-quart casserole dish and spread evenly across the bottom. Set aside.

Heat oil in a large saute pan over medium. Add the diced onion, celery and garlic and cook, stirring, until tender, 10 minutes. Add the chicken and cook, stirring, until chicken is no longer pink outside, about 5 minutes. Add the sour cream, wine, vinegar and seasonings to the pan, and stir well to combine. Remove from heat and carefully spoon chicken mixture over the cooked rice. Pour any remaining sauce evenly over top, then cover the pan with aluminum foil. Place on middle rack in oven and bake 30 minutes. Remove from oven, remove foil and serve immediately.

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