Baked Chicken with Rice and Broccoli
15min
30min
1
849
Chef's Note
For extra flavor without adding calories, you can add dried herbs like thyme or rosemary to the chicken seasoning. To save even more time, use pre-cut broccoli florets from the produce section. The foil seal is crucial for properly cooking the rice, so make sure it's tightly covered for the first 20 minutes.
Tags
Ingredients
6 oz boneless skinless chicken breast
1/2 cup white rice, uncooked
2 cups broccoli florets
1 tablespoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup low-sodium chicken broth
1/2 medium lemon
Instructions
- 1
Preheat oven to 375°F (190°C).
- 2
Rinse 1/2 cup rice under cold water until water runs clear. Drain well.
- 3
In a small baking dish (about 8x8 inches), add the rinsed rice and 1 cup chicken broth.
- 4
Season the 6 oz chicken breast with 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, and 1/4 teaspoon black pepper.
- 5
Place the seasoned chicken breast on top of the rice.
- 6
Cover the dish tightly with aluminum foil and bake for 20 minutes.
- 7
While the chicken and rice are baking, toss 2 cups broccoli florets with 1 tablespoon olive oil, 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, and 1/4 teaspoon paprika.
- 8
After 20 minutes, remove the dish from the oven and carefully remove the foil.
- 9
Arrange the seasoned broccoli around the chicken. Return to the oven, uncovered, for an additional 10 minutes or until chicken reaches an internal temperature of 165°F (74°C) and broccoli is tender-crisp.
- 10
Remove from oven and let rest for 5 minutes. Squeeze juice from 1/2 lemon over the chicken and broccoli before serving.
Nutrition Information (per serving)
849
68g
79g
29g
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