Dump-and-Bake Chicken and Rice with Summer Veggies
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5.0
3 reviews
Excellent
Dump-and-Bake Chicken and Rice with Summer Veggies
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A fresh, healthy, and easy dinner that takes advantage of the season's best produce!
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Ingredients
- 1 lb. boneless skinless chicken breast or boneless skinless chicken thighs, diced into bite-size pieces
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 tablespoon chopped fresh parsley (or ½ teaspoon dried parsley flakes)
- 1 teaspoon chopped fresh basil (or ¼ teaspoon dried basil)
- 1 teaspoon chopped fresh oregano (or ½ teaspoon dried oregano)
- 1 teaspoon chopped fresh thyme (or ¼ teaspoon dried thyme)
- ¾ teaspoon seasoned salt (such as Lawry’s brand)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon ground black pepper
- 1 cup uncooked long grain white rice
- 1 small zucchini or yellow summer squash, coarsely grated (about 1 cup grated)
- 1 cup cherry tomatoes, halved
- 1 cup canned, fresh, or frozen corn
- 2 cups chicken broth
- For garnish: grated Parmesan cheese; chopped fresh herbs
Instructions
- Grease a 9 x 13-inch baking dish or spray with nonstick cooking spray. In the prepared dish, toss chicken with lemon juice, olive oil, parsley, basil, oregano, thyme, seasoned salt, garlic powder, onion powder, and black pepper. Let the chicken sit and marinate in the herbs and spices at room temperature for 30 minutes while you preheat the oven. Preheat the oven to 375°F (190°F).
- Add the uncooked rice, zucchini, tomatoes, corn, and chicken broth to the pan with the chicken. Stir to combine.
- Cover tightly and bake for 40 minutes, or until most of the liquid is absorbed and the rice is tender. If the rice is still crunchy after 40 minutes, cover the dish and return the pan to the oven for 5-10 minutes, or until it’s done. (When using frozen corn, mine typically takes about 45 minutes in the oven; however, total times will vary depending on the type of dish that you use and on your individual oven). Use a fork to stir and fluff the rice. Taste and season with additional salt and pepper.
- Serve the chicken and rice with additional fresh herbs and a sprinkling of Parmesan.
Notes
- Be careful not to overcook the casserole, or the rice will become mushy and gummy.
- Be careful not to overcook the casserole, or the rice will become mushy and gummy.
- If you prefer to start with cooked chicken (such as the meat from a store-bought rotisserie chicken or leftovers from a previous meal), you’ll need about 2 cups of cooked, shredded or diced chicken.
- If you prefer to start with cooked chicken (such as the meat from a store-bought rotisserie chicken or leftovers from a previous meal), you’ll need about 2 cups of cooked, shredded or diced chicken.
- Don’t have chicken? You can omit the meat altogether for a vegetarian dish (use vegetable broth instead of chicken broth). You might like to substitute with another protein like a can of white beans, bacon, Italian sausage, shredded turkey, or cooked ground beef. You can stir cooked shrimp into the dish at the very end.
- Don’t have chicken? You can omit the meat altogether for a vegetarian dish (use vegetable broth instead of chicken broth). You might like to substitute with another protein like a can of white beans, bacon, Italian sausage, shredded turkey, or cooked ground beef. You can stir cooked shrimp into the dish at the very end.
Nutrition Information
Show Details
Serving
1/4 of the recipe
Calories
421kcal
(21%)
Carbohydrates
49g
(16%)
Protein
30g
(60%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
6g
Trans Fat
0.01g
Cholesterol
75mg
(25%)
Sodium
1014mg
(42%)
Potassium
764mg
(22%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
474IU
(9%)
Vitamin C
22mg
(24%)
Calcium
45mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 421 kcal
% Daily Value*
| Serving | 1/4 of the recipe | |
| Calories | 421kcal | 21% |
| Carbohydrates | 49g | 16% |
| Protein | 30g | 60% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 75mg | 25% |
| Sodium | 1014mg | 42% |
| Potassium | 764mg | 16% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 474IU | 9% |
| Vitamin C | 22mg | 24% |
| Calcium | 45mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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