Oven-Baked Chicken and Rice

7 130 402
Ingredients Minutes Calories
Prep Cook Servings
10 min 2 h 6
Oven-Baked Chicken and Rice
Health Rating

Ingredients


1 1/8 kg Chicken thighs, boneless, skinless (raised without antibiotics)
1 1/2 cup Brown rice, long-grain, dry (organic (basmati is good))
3 cup Water, filtered
1 1/2 tsp Himalayan sea salt
3/4 tsp Black pepper
3/4 tsp Garlic powder
3 tsp Italian herb seasoning, McCormick (salt-free (Bragg's is a good brand))

Instructions


Spread uncooked rice in bottom of 13 x 9 x 2 baking pan. Mix seasons in a glass measuring cup, and add 3 cups hot water to mix. Pour over rice, and stir to distribute spices. Lay chicken pieces on top of rice in single layer. Optional: sprinkle each piece with salt and pepper. Cover pan tightly with aluminum foil, and bake in preheated 325-degree oven for 2 hours. Remove foil and check for doneness.

Serve with a green salad and steamed broccoli.

Nutrition Facts

Per Portion

Calories 402
Calories from fat 95
Calories from saturated fat 18.3
Total Fat 10.5 g
Saturated Fat 2.0 g
Trans Fat 0
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 2.6 g
Cholesterol 136 mg
Sodium 454 mg
Potassium 540 mg
Total Carbohydrate 37 g
Dietary Fiber 1.8 g
Sugars 0.4 g
Protein 40 g

Dietary servings

Per Portion


Grain 1.5
Meat 2.1

Energy sources


Pygal37%460.5483844062356160.1859185164206624%386.5369702191286282.5061741841924539%297.0819422225434166.283137455244737%24%39%CarbohydratesFatProtein
Recipe from:
Lunch
Main