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
Calories402
Calories from fat95
Calories from saturated fat18.3
Total Fat10.5 g
Saturated Fat2.0 g
Trans Fat0
Polyunsaturated Fat2.2 g
Monounsaturated Fat2.6 g
Cholesterol136 mg
Sodium454 mg
Potassium540 mg
Total Carbohydrate37 g
Dietary Fiber1.8 g
Sugars0.4 g
Protein40 g
Dietary servings
Per Portion
Grain
1.5
Meat
2.1
Energy sources
Recipe from:
Lisa Hernandez, Certified Nutritionist, www.learningtobehealthy.com
