Chicken and Rice Bake

This Chicken and Rice Bake is a hearty, high-protein dish that combines tender chicken with flavorful rice and vegetables, all baked to perfection. It's a comforting classic, perfect for a cozy dinner for two.

Ingredients

• Chicken breast - 300 grams
• Brown rice - 1 cup (200 grams)
• Chicken broth - 2 cups (480 ml)
• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Frozen peas - 1/2 cup (75 grams)
• Paprika - 1 teaspoon
• Dried thyme - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Parmesan cheese - 1/4 cup (25 grams), grated

Steps

1. Preheat the oven to 190°C (375°F).
2. In a medium saucepan, heat olive oil over medium heat. Add diced onion and cook until translucent, about 5 minutes.
3. Add minced garlic and diced bell pepper, and cook for another 2-3 minutes until softened.
4. Stir in brown rice, paprika, dried thyme, salt, and black pepper, cooking for an additional 2 minutes.
5. Pour in chicken broth and bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 15 minutes.
6. While the rice is cooking, season the chicken breasts with salt and pepper. In a separate skillet, sear the chicken over medium-high heat for 2-3 minutes on each side until golden brown.
7. In a large baking dish, combine the cooked rice mixture with frozen peas and place the seared chicken breasts on top.
8. Cover the dish with aluminum foil and bake in the preheated oven for 25 minutes.
9. Remove the foil, sprinkle grated Parmesan cheese over the chicken and rice, and bake uncovered for an additional 5 minutes until the cheese is melted and bubbly.
10. Remove from the oven and let it sit for 5 minutes before serving.

Nutrition

• Calories: 550
• Protein: 45 g
• Carbs: 60 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein which supports muscle growth and repair.
• Contains fiber from brown rice and peas, promoting digestive health.

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