Chicken-Rice Bake
Equipment
- Oven
- Large Skillet
- Stirring Spoon
Ingredients
- Ingredients
- Almost any quick cooking fresh or canned frozen vegetables can be used in this rice casserole. It’s also a good way to use leftover cooked vegetables.
- Ingredients:
- 1 Tablespoon vegetable oil
- 4 chicken thighs skin and fat removed
- 1 medium onion chopped
- 2 large garlic cloves chopped
- 1 cup long grain white rice
- 2 ¼ cups low sodium chicken broth heated until boiling
- 1 teaspoon dried oregano optional
- salt and pepper to taste
- 1 medium zucchini or summer squash chopped
- 2 cups packed fresh spinach chopped
- 1 can about 15 ounces green peas, drained
Instructions
- Directions
- Wash hands with warm water and soap. Wash fresh vegetables before preparing.
- Preheat oven to 350º F.
- Heat oil in a large skillet over medium heat. Add chicken. Lightly brown on all sides. Remove from skillet.
- Add onion and garlic to skillet; cook until onion is softened, about 5 minutes.
- Combine rice, broth and oregano (if desired), in a 2 quart casserole dish. Season with salt and pepper.
- Add chicken. Cover tightly. Bake 20 minutes.
- Stir in zucchini, spinach and corn. Cover and bake 20 minutes or until liquid is absorbed and rice is tender. If liquid is absorbed before rice is tender, add additional broth or water as needed.
- Serve warm.
Notes
Nutrition Facts (Per Serving)
Nutrient analysis per serving: calories, 390; carbohydrate, 57 g; protein, 23 g; total fat, 7 g; saturated fat, 1 g; trans fat, 0 g; cholesterol, 57 mg; fiber, 6 g; total sugars, 7 g; sodium, 395 mg; folate, 133 mcg; iron, 4 mg; percent calories from fat, 16%.
Makes 4 servings.
Nutrient analysis per serving: calories, 390; carbohydrate, 57 g; protein, 23 g; total fat, 7 g; saturated fat, 1 g; trans fat, 0 g; cholesterol, 57 mg; fiber, 6 g; total sugars, 7 g; sodium, 395 mg; folate, 133 mcg; iron, 4 mg; percent calories from fat, 16%.
Makes 4 servings.
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