Baked Chicken and Rice

Several chicken fillets in a roasting dish
Per Ranung / Getty Images
  • 45 mins
  • Prep: 10 mins,
  • Cook: 35 mins
  • Yield: 4 servings
Ratings (29)

By Fiona Haynes

Updated 01/24/18

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

What You'll Need

  • 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)

How 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 degrees 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

Nutritional Guidelines (per serving)
Calories 380
Total Fat 7 g
Saturated Fat 2 g
Unsaturated Fat 2 g
Cholesterol 36 mg
Sodium 372 mg
Carbohydrates 60 g
Dietary Fiber 6 g
Protein 21 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)