Baked Chicken and Rice

By
Fiona Haynes
Fiona Haynes
Freelance writer and copy editor Fiona Haynes has published more than 100 published recipes focused on low-fat and healthy eating.
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Updated on 09/23/21
Several chicken fillets in a roasting dish
Per Ranung / Getty Images
Prep: 10 mins
Cook: 45 mins
Total: 55 mins
Servings: 4 servings
Nutrition Facts (per serving)
380 Calories
7g Fat
60g Carbs
21g Protein
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Nutrition Facts
Servings: 4
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.)

A perfect dinner for a busy weeknight, this one-dish baked chicken and rice is easy to put together, low in fat, and a meal the entire family will love. Boneless chicken is topped with a mixture of rice, chicken broth, tomatoes, onion, garlic, oregano, and spinach and then baked until the chicken is cooked through and the rice is tender. This recipe is healthier than many other baked chicken and rice casseroles as it does not contain canned condensed soup, cheese, milk, or butter. So you can feel good about putting this dish on the dinner table.

Use any type of long grain rice, from white to wild rice to Basmati, and different types will change the taste of the recipe. The spinach does make this dish a complete meal, but feel free to add more vegetables if you like; chopped broccoli, asparagus, and peas are all good additions.

You can prepare this dish earlier in the day and refrigerate it until ready to bake. Make sure to cover the baking pan tightly with aluminum foil so the rice steams as it bakes; if there isn't a good seal, the rice will not become tender but the chicken will be cooked.

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Ingredients

  • 4 boneless, skinless chicken breasts (5 to 6 ounces each)
  • 1 cup long grain rice (uncooked)
  • 1 1/2 cups fat-free, low-sodium chicken broth
  • 1 (14 1/2 ounce) can dice tomatoes (undrained)
  • 1/2 medium onion (chopped, about 3/4 cup)
  • 1 garlic clove (minced)
  • 1 teaspoon dried oregano
  • 3 cups fresh baby spinach (chopped; 1/2 of a 6-ounce bag)

Steps to Make It

  1. Gather the ingredients. Preheat the oven to 400 F. Coat a baking pan with cooking spray that can accommodate the chicken in one layer.

  2. Add the chicken breasts in a single layer to the baking pan.

  3. In a medium bowl, combine the uncooked rice, chicken broth, tomatoes and their liquid, onion, garlic, and oregano.

  4. Stir in the chopped spinach.

  5. Spoon the mixture over the chicken and spread to cover evenly.

  6. Cover the pan tightly with foil and bake for 45 minutes, until the chicken is cooked through (165 F) and the rice is tender.

  7. Serve and enjoy.

Tip

If the chicken breasts are very thick, it is best to pound them to create an even thickness before adding them to the baking dish. A meat mallet is ideal, but if you don't have one you can use a variety of tools from a rolling pin to the side of a small hammer to a heavy skillet. Just be sure to first place the chicken in a zip-top bag or between two pieces of plastic wrap and to just pound until the breasts are even; they will overcook if too thin.

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