Baked Chicken and Rice

By Fiona Haynes

Updated 11/05/18

Several chicken fillets in a roasting dish
Per Ranung / Getty Images
  • Total: 45 mins
  • Prep: 10 mins
  • Cook: 35 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
380 Calories
7g Fat
60g Carbs
21g Protein
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Nutrition Facts
Servings: 4 servings
Amount per serving
Calories 380
% Daily Value*
Total Fat 7g 9%
Saturated Fat 2g 9%
Cholesterol 36mg 12%
Sodium 372mg 16%
Total Carbohydrate 60g 22%
Dietary Fiber 6g 20%
Protein 21g
Calcium 206mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This low-fat baked chicken and rice dish has become a staple in many American households. It's quick and easy to prepare, and the whole family will eat it.

Ingredients

  • 4 (5-6 ounce) boneless, skinless chicken breasts
  • 1 cup long grain rice (uncooked)
  • 1 1/2 cups fat-free, low-sodium chicken broth
  • 1 14.5 ounces can dice tomatoes (undrained)
  • 1/2 medium onion (chopped, about 3/4 cup)
  • 1 garlic clove (minced)
  • 1 tsp. dried oregano
  • 3 cups fresh baby spinach (chopped; 1/2 a six-ounce bag)

Steps to Make It

  1. Preheat oven to 400 F.

  2. Place chicken breasts in a single layer in a baking dish that can accommodate the chicken in one layer.

  3. Combine uncooked rice, chicken broth, tomatoes, onion, garlic and oregano in a medium bowl.

  4. Stir in chopped spinach.

  5. Spoon mixture over chicken.

  6. Cover tightly with foil and bake for 35 to 40 minutes, until chicken is cooked through (165 F) and rice is tender.

Per Serving: Calories 372, Calories from Fat 23, Total Fat 2.5g (sat 0.6g), Cholesterol 82mg, Sodium 266mg, Carbohydrate 48.3g, Fiber 3.8g, Protein 38.9g