Healthy dinners

Baked Chicken and Rice

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.

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

Step by step

  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.

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