Nutritional Guidelines (per serving) | |
---|---|
380 | Calories |
7g | Fat |
60g | Carbs |
21g | Protein |
Nutrition Facts | |
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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. |
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
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Preheat oven to 400 F.
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Place chicken breasts in a single layer in a baking dish that can accommodate the chicken in one layer.
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Combine uncooked rice, chicken broth, tomatoes, onion, garlic and oregano in a medium bowl.
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Stir in chopped spinach.
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Spoon mixture over chicken.
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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