Chicken & Rice Bake
With bold and scrumptious flavors, this casserole will easily become a family favorite.
Servings: 8 people
Calories: 336kcal
Ingredients
- 1 1/2 pounds boneless and skinless chicken breasts or thighs, cut into cubes
- 1 egg slightly beaten
- 1/2 cup flour
- 1 teaspoon pepper freshly ground, divided
- 1 teaspoon kosher or sea salt divided
- 2 tablespoons olive oil or butter
- 1 cup brown rice not instant, we used Uncle Ben's 30 minute whole grain
- 1 cup onions diced
- 2 garlic cloves minced
- 1 3/4 cups chicken broth fat-free
- 14 1/2 ounces diced tomatoes can, with liquid
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1/4 teaspoon crushed red pepper flakes
Instructions
- 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 mostly absorbed into the rice.
- Enjoy!
Nutrition
Serving: 1cup | Calories: 336kcal | Carbohydrates: 30g | Protein: 23g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 79mg | Sodium: 398mg | Fiber: 2g | Sugar: 3g |
| SmartPoints (Freestyle): 9
SmartPoints (Freestyle): 9
SmartPoints (Freestyle): 9