Easy Healthy Baked Chicken & Rice: One-Dish Meal!
This recipe presents a complete and nourishing meal, combining tender chicken and fluffy rice baked together in a single dish. Seasoned with aromatic herbs and spices, it offers a balanced flavor profile that is both comforting and satisfying.
Equipment
- 9x13-inch baking dish
- Large skillet
- Measuring cups and spoons
- Cutting board
- Chef's knife
- Aluminum foil
- Oven
Ingredients
- 1.5 lbs boneless skinless chicken breasts, cut into 1-inch pieces
- 1 cup brown rice rinsed
- 2 cups chicken broth low sodium
- 1 cup mixed vegetables broccoli, carrots, peas
- 1 medium onion chopped
- 2 cloves garlic minced
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- teaspoon salt
- teaspoon black pepper
- Optional: 1 lemon sliced
Instructions
- Step 1: Prepare the Oven and Baking Dish: Preheat oven to 375F (190C). Lightly grease a 9x13 inch baking dish with olive oil or cooking spray. This ensures the ingredients won't stick and makes cleanup easier.
- Step 2: Saut Aromatics: Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until softened, about 5 minutes. Add minced garlic and cook for another minute until fragrant. Sauting the onion and garlic first enhances their flavors, adding depth to the overall dish.
- Step 3: Combine Ingredients: In the prepared baking dish, combine the rinsed brown rice, sauted onion and garlic mixture, mixed vegetables, thyme, rosemary, salt, and pepper. Stir well to distribute the seasonings evenly.
- Step 4: Add Chicken and Broth: Arrange the chicken pieces evenly over the rice and vegetable mixture. Pour the chicken broth over everything, ensuring the rice is fully submerged. The broth provides the liquid needed to cook the rice and infuse the chicken with flavor.
- Step 5: Bake: Cover the baking dish tightly with aluminum foil. Bake for 30 minutes. Remove the foil and continue baking for another 15 minutes, or until the rice is tender and the chicken is cooked through, reaching an internal temperature of 165F (74C). Removing the foil during the last 15 minutes allows the chicken to brown slightly.
- Step 6: Rest and Serve: Let the dish rest for 5-10 minutes before serving. Garnish with lemon slices, if desired. This allows the rice to absorb any remaining liquid and the flavors to meld together, resulting in a more cohesive and flavorful dish.
- Optional Tips and Substitutions: For a creamier dish, add cup of milk or cream during the last 10 minutes of baking. Chicken thighs can be substituted for chicken breasts for a richer flavor. Different vegetables, such as mushrooms or bell peppers, can be used based on personal preference.
Notes
Variations
The inherent flexibility of the “Healthy baked chicken and rice one dish meal” allows for numerous adaptations:
- Ingredient Swaps: Quinoa, barley, or farro can replace brown rice for different nutritional profiles and textures. Chicken thighs, known for their richer flavor, may be used instead of chicken breasts. Consider incorporating alternative protein sources such as turkey or tofu for a vegetarian adaptation.
- Regional Twists: Infuse the dish with a Mediterranean flair by adding sun-dried tomatoes, olives, and feta cheese. A Tex-Mex version might include black beans, corn, salsa, and a sprinkle of cheddar cheese. An Asian-inspired variation could incorporate soy sauce, ginger, garlic, and sesame oil, accompanied by vegetables like bok choy and snap peas.
- Dietary Adjustments: To create a low-sodium version, use salt-free chicken broth and herbs. For a dairy-free adaptation, ensure any added sauces or components are free of dairy. A gluten-free version requires verifying that all ingredients, including the chicken broth and any added sauces, are certified gluten-free.
Serving Suggestions
This dish presents a versatile main course suitable for various occasions. It serves well as a hearty weeknight dinner, offering a complete and balanced meal. For a more formal setting, consider plating individual portions and garnishing with fresh herbs and a lemon wedge. It also functions exceptionally well as a make-ahead meal prep option, providing convenient and nutritious lunches or dinners throughout the week. Complementary side dishes might include a simple green salad, steamed asparagus, or roasted vegetables.
Storage Tips
To preserve freshness, the “Healthy baked chicken and rice one dish meal” should be cooled completely before storing. Transfer the dish to an airtight container and refrigerate promptly. When stored properly, it can maintain quality for up to 3-4 days. For longer storage, consider freezing individual portions in freezer-safe containers or bags. Frozen leftovers can typically be stored for up to 2-3 months. When reheating, thaw in the refrigerator overnight and reheat thoroughly in the oven, microwave, or on the stovetop until heated through to an internal temperature of 165F (74C).
Frequently Asked Questions
- Question 1: Can I use instant rice in this recipe?
Answer: While instant rice could be used, the texture and nutritional value may differ significantly from brown rice. Cooking times may also need adjustment. - Question 2: What if I don’t have chicken broth?
Answer: Vegetable broth or water can be substituted for chicken broth, although the flavor profile will be slightly different. Consider adding extra herbs or spices to compensate. - Question 3: Can I add cheese to this dish?
Answer: Yes, cheese can be added during the last 5-10 minutes of baking for a melted, cheesy topping. Cheddar, mozzarella, or Parmesan are suitable options. - Question 4: The rice is still not fully cooked after 45 minutes. What should I do?
Answer: Add a little more broth (approximately cup) and continue baking, covered, until the rice is tender. Baking times may vary depending on the oven and the type of rice used.