Chicken and Rice Bake

Name: Chicken and Rice Bake
Total time: 55 min
Yield: 4 serving(s)
Ingredients: 1 lemon, juiced; 1 teaspoon paprika; 1 teaspoon red pepper flakes; 1 teaspoon garlic powder; 1 teaspoon dried parsley; salt and ground black pepper to taste; 4 boneless, skinless chicken breasts; 1 tablespoon olive oil; 1½ cups long-grain white rice; 1 cup peas; 3 cups vegetable broth

Irina Kemiti Website

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Chicken and rice dishes are found in many cultures all over the world, and with good reason: the combination is easily customizable, inexpensive, and simple to prepare. This version only has ten minutes of prep time, and the oven does the rest—making it a perfect weeknight dinner. Chicken breasts are coated with a simple spice mix of paprika, red pepper flakes, garlic powder, and parsley. Baking the chicken directly in the pan with the rice and peas helps the spices and meat infuse its juices into the rice, resulting in tender, flavorful grains. Serve with a squeeze of lemon to add a little brightness and tang.

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Directions

Mealthy Tip

Add vegetables such as broccoli, mushrooms or carrots to this recipe to make it even more nutritious and flavorful. You could also substitute your preferred spice mix instead of making your own, or experiment with different combinations: try turmeric, ginger and curry powder, or thyme, dried lemon zest and garlic powder.

Nutrition Facts

Per Serving: 358 calories; 8g fat; 27.0g carbohydrates; 42g protein; 102mg cholesterol; 738mg sodium.

Full nutrition

Amount Per Serving
Calories 358		Calories from Fat 74
% Daily Value*
Total Fat 8g		13%
	Saturated Fat 2g	9%
	Trans Fat 0.0g
	Polyunsaturated Fat 1.5g
	Monounsaturated Fat 4.0g
Cholesterol 102mg		34%
Sodium 738mg		31%
Total Carbohydrate 27.0g		9%
	Dietary Fiber 3g	12%
	Sugars 3.8g
Protein 42g

Vitamin A 26%		Vitamin C 19%
Calcium 4%		Iron 17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

		Calories:	2,000	2,500
Total Fat		Less than	65g	80g
	Saturated Fat	Less than	20g	25g
Cholesterol		Less than	300mg	300 mg
Sodium		Less than	2,400mg	2,400mg
Total Carbohydrate			300g	375g
	Dietary Fiber		25g	30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Tagged:

American Comfort Food Dinner Weeknight Oven Chicken Peas Rice Kid-friendly Stovetop Frying Pan Quick And Easy Gluten-free Sunday Dinner

Reviews

3.5out of 5 Stars

(3 Reviews)

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What others are saying

Queen Foodie says:

I really don't see the point of frying the chicken and then baking it so I just saluted it all the way through. Its a simple easy dish you can make just to get something yummy on the table for dinner.

Greg Jones says:

This chicken and rice bake was delicious and easy to make. I wasn't sure about putting uncooked rice in baking dish, but it turned out good. I did fry the chicken beforehand to get the nice golden brown coloring.

Jeannie French Shawn Kessler says:

Well, made this and the seasoning didn't care for. It just didn't taste too great with those combinations. : / I think it would be better not spicy. maybe might be better without that. Lemon and spicy I don't think go together,