Post by Loupy on Nov 7, 2017 16:41:07 GMT -7
Chicken & Rice Bake (SP = 9)
From: Gale Compton @ skinnyms.com/chicken-and-rice-bake-recipe/
For an easy, wholesome meal the whole family will gobble up, look no further than this Chicken and Rice Bake recipe! Tender, fall-off-the-bone chicken teams up with long grain brown rice for a dish that packs a protein punch and delivers a hearty dose of complex carbs for slow-releasing energy.
Makes: 8 servings
Ingredients:
CHICKEN
1.50 pounds chicken breasts or thighs, boneless and skinless (cut into cubes)
1/2 cup flour
1 teaspoon freshly ground pepper, divided
1 teaspoon kosher or sea salt, divided
1 egg, slightly beaten
2 tablespoons olive oil or butter
1 cup diced onion
1 cup brown rice, not instant (we used Uncle Ben's 30 minute whole grain)
2 cloves garlic, minced
1 3/4 cups chicken broth, fat-free
1 (14.5 ounce) can diced tomatoes with liquid
1 tablespoon tomato paste
1 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes
Directions
Preheat oven to 375 degrees.
Add egg to a medium bowl.
In a gallon size ziplock bag, combine flour, 1/2 teaspoon black pepper, and 1/2 teaspoon salt.
One piece at a time, dip chicken into beaten egg, allow excess to drip off, then add to the flour.
Close bag and shake in order to coat each breast.
Shake off excess.
Place flour-coated chicken on a plate.
In a large skillet (cast iron if available) add the olive oil or butter, and turn to medium heat.
Heat until a drop of flour dropped in sizzles…indicating it's hot.
Add chicken and lightly brown on both sides.
Remove chicken from skillet and place on a paper towel.
Add to the same skillet the rice and onion and cook 3-4 minutes.
Add garlic and sauté 1 minute.
Add rice mixture, chicken broth, diced tomatoes, tomato paste, oregano, and red pepper flakes to a 9 x 13-inch casserole dish, stir to combine.
Place browned chicken in the rice mixture, loosely cover with foil, and bake 35-45 minutes, or until chicken is cooked through and rice is tender.
Note, the liquid will be absorbed into the rice.
Enjoy!
Nutritional Information
WW Smart Points: 9
Calories: 336
Total Fat: 13g
Sat Fat: 3g
Cholesterol: 79mg
Sodium: 398mg
Carbs: 30g
Fiber: 2g
Sugar: 3g
Protein: 23g
From: Gale Compton @ skinnyms.com/chicken-and-rice-bake-recipe/
For an easy, wholesome meal the whole family will gobble up, look no further than this Chicken and Rice Bake recipe! Tender, fall-off-the-bone chicken teams up with long grain brown rice for a dish that packs a protein punch and delivers a hearty dose of complex carbs for slow-releasing energy.
Makes: 8 servings
Ingredients:
CHICKEN
1.50 pounds chicken breasts or thighs, boneless and skinless (cut into cubes)
1/2 cup flour
1 teaspoon freshly ground pepper, divided
1 teaspoon kosher or sea salt, divided
1 egg, slightly beaten
2 tablespoons olive oil or butter
1 cup diced onion
1 cup brown rice, not instant (we used Uncle Ben's 30 minute whole grain)
2 cloves garlic, minced
1 3/4 cups chicken broth, fat-free
1 (14.5 ounce) can diced tomatoes with liquid
1 tablespoon tomato paste
1 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes
Directions
Preheat oven to 375 degrees.
Add egg to a medium bowl.
In a gallon size ziplock bag, combine flour, 1/2 teaspoon black pepper, and 1/2 teaspoon salt.
One piece at a time, dip chicken into beaten egg, allow excess to drip off, then add to the flour.
Close bag and shake in order to coat each breast.
Shake off excess.
Place flour-coated chicken on a plate.
In a large skillet (cast iron if available) add the olive oil or butter, and turn to medium heat.
Heat until a drop of flour dropped in sizzles…indicating it's hot.
Add chicken and lightly brown on both sides.
Remove chicken from skillet and place on a paper towel.
Add to the same skillet the rice and onion and cook 3-4 minutes.
Add garlic and sauté 1 minute.
Add rice mixture, chicken broth, diced tomatoes, tomato paste, oregano, and red pepper flakes to a 9 x 13-inch casserole dish, stir to combine.
Place browned chicken in the rice mixture, loosely cover with foil, and bake 35-45 minutes, or until chicken is cooked through and rice is tender.
Note, the liquid will be absorbed into the rice.
Enjoy!
Nutritional Information
WW Smart Points: 9
Calories: 336
Total Fat: 13g
Sat Fat: 3g
Cholesterol: 79mg
Sodium: 398mg
Carbs: 30g
Fiber: 2g
Sugar: 3g
Protein: 23g
