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5.0 from 3 votes

Dump-and-Bake Chicken and Rice with Summer Veggies

A fresh, healthy, and easy dinner that takes advantage of the season's best produce!

Prep Time
10 mins
Cook Time
10 mins
Additional Time
30 mins
Servings: 4 people
Calories: 421 kcal
Course: Dinner
Cuisine: American

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

    Cup of Yum
  1. 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).
  2. Add the uncooked rice, zucchini, tomatoes, corn, and chicken broth to the pan with the chicken. Stir to combine.
  3. 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.
  4. 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

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

% 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.