Baked Chicken and Rice

By
Fiona Haynes
Fiona Haynes
Freelance writer and copy editor Fiona Haynes has published more than 100 published recipes focused on low-fat and healthy eating.
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Updated on 01/12/22
Several chicken fillets in a roasting dish
Per Ranung / Getty Images
Prep: 10 mins
Cook: 45 mins
Total: 55 mins
Servings: 4 servings

A perfect dinner for a busy weeknight, this one-dish baked chicken and rice is easy to put together, low in fat, and a meal the entire family will love. Boneless chicken is topped with a mixture of rice, chicken broth, tomatoes, onion, garlic, oregano, and spinach and then baked until the chicken is cooked through and the rice is tender. This recipe is healthier than many other baked chicken and rice casseroles as it does not contain canned condensed soup, cheese, milk, or butter. So you can feel good about putting this dish on the dinner table.

Use any type of long grain rice, from white to wild rice to basmati, and different types will change the taste of the recipe. The spinach does make this dish a complete meal, but feel free to add more vegetables if you like; chopped broccoli, asparagus, and peas are all good additions.

You can prepare this dish earlier in the day and refrigerate it until ready to bake. Make sure to cover the baking pan tightly with aluminum foil so the rice steams as it bakes; if there isn't a good seal, the rice will not become tender but the chicken will be cooked.

Ingredients

  • 4 boneless, skinless chicken breasts, about 5 to 6 ounces each

  • 1 cup long-grain rice

  • 1 1/2 cups fat-free low-sodium chicken broth

  • 1 (14 1/2-ounce) can diced tomatoes, undrained

  • 3/4 cup chopped onion

  • 1 clove garlic, minced

  • 1 teaspoon dried oregano

  • 1/2 (6-ounce) bag fresh baby spinach, about 3 cups

Steps to Make It

  1. Gather the ingredients. Preheat the oven to 400 F. Coat a baking pan with cooking spray that can accommodate the chicken in 1 layer.

  2. Add the chicken breasts in a single layer to the baking pan.

  3. In a medium bowl, combine the uncooked rice, chicken broth, tomatoes and their liquid, onion, garlic, and oregano.

  4. Stir in the chopped spinach.

  5. Spoon the mixture over the chicken and spread to cover evenly.

  6. Cover the pan tightly with foil and bake for 45 minutes, until the chicken is cooked through (165 F) and the rice is tender.

  7. Serve and enjoy.

Tip

If the chicken breasts are very thick, it is best to pound them to create an even thickness before adding them to the baking dish. A meat mallet is ideal, but if you don't have one you can use a variety of tools from a rolling pin to the side of a small hammer to a heavy skillet. Just be sure to first place the chicken in a zip-top bag or between two pieces of plastic wrap and to just pound until the breasts are even; they will overcook if too thin.

Nutrition Facts (per serving)
371 Calories
6g Fat
19g Carbs
57g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 371
% Daily Value*
Total Fat 6g 8%
Saturated Fat 2g 9%
Cholesterol 145mg 48%
Sodium 407mg 18%
Total Carbohydrate 19g 7%
Dietary Fiber 2g 8%
Total Sugars 4g
Protein 57g
Vitamin C 15mg 74%
Calcium 90mg 7%
Iron 3mg 18%
Potassium 813mg 17%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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