Oven-Baked Chicken and Rice

7 130 390
Ingredients Minutes Calories
Prep Cook Servings
10 min 2 h 6
Oven-Baked Chicken and Rice
Health Highlights


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))


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 390
Calories from fat 84
Calories from saturated fat 21.2
Total Fat 9.3 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 3.3 g
Cholesterol 178 mg
Sodium 956 mg
Potassium 581 mg
Total Carbohydrate 37 g
Dietary Fiber 1.8 g
Sugars 0.3 g
Protein 41 g

Dietary servings

Per Portion

Grain 1.5
Meat 2.1

Energy sources


Meal Type(s)