Oven-Baked Chicken and Rice

7 130 416
Ingredients Minutes Calories
Prep Cook Servings
10 min 2 h 6
Oven-Baked Chicken and Rice
Health Highlights

Ingredients


1 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 416
Calories from fat 150
Calories from saturated fat 40
Total Fat 16.7 g
Saturated Fat 4.5 g
Trans Fat 0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 8.1 g
Cholesterol 127 mg
Sodium 1147 mg
Potassium 562 mg
Total Carbohydrate 37 g
Dietary Fiber 1.8 g
Sugars 0.3 g
Protein 31 g

Dietary servings

Per Portion


Grain 1.5
Meat 2.1

Energy sources


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