Baked Chicken and Rice

Baked Chicken and Rice is a comforting, one-pan meal that combines juicy chicken thighs with flavorful brown rice and vibrant vegetables. This dish is not only easy to prepare but also packed with nutrition, making it a perfect choice for a healthy dinner.

Ingredients

• Chicken thighs - 2 pieces (about 300g)
• Brown rice - 1 cup (200g)
• Low-sodium chicken broth - 2 cups (500ml)
• Olive oil - 1 tablespoon (15ml)
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Bell pepper - 1/2, diced
• Carrot - 1 medium, diced
• Frozen peas - 1/2 cup (75g)
• Dried thyme - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Fresh parsley - for garnish

Steps

1. Preheat the oven to 190°C (375°F).
2. In a large oven-safe skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until translucent, about 3-4 minutes.
3. Add the diced bell pepper and carrot to the skillet, cooking for another 3-4 minutes until softened.
4. Stir in the brown rice, dried thyme, paprika, salt, and black pepper, mixing well to combine with the vegetables.
5. Pour in the chicken broth and bring to a gentle simmer.
6. Nestle the chicken thighs into the rice mixture, skin side up. Spoon some of the rice mixture over the chicken if desired.
7. Cover the skillet with a lid or aluminum foil, and transfer it to the preheated oven.
8. Bake for 30 minutes. Remove the cover and add the frozen peas, then bake for an additional 10 minutes or until the chicken is cooked through (internal temperature of 75°C/165°F) and the rice is tender.
9. Let it rest for 5 minutes before serving. Garnish with fresh parsley.

Nutrition

• Calories: 470
• Protein: 30 g
• Carbs: 50 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 480 mg
• Cholesterol: 90 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Provides high-quality protein from chicken, supporting muscle health.
• Packed with fiber from brown rice and vegetables, promoting digestive health.

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