Thursday, March 31, 2011

Baked Chicken with Rice and Herbs

Serves: 4 (1/2 chicken breast per serving)

Preparation Time: 5 minutes
Cooking Time: 1 hour

You can save a few more minutes by purchasing boneless, skinless chicken breast halves and reducing cooking to 35-45 minutes

2 whole medium chicken breasts, halved lengthwise (1 1/2 lbs. total), skinned, all visible fat removed
5 ounce package brown and wild rice or long-grain and wild rice
1 1/2 cups water
9 or 10 ounces package frozen no-salt-added-peas
1/4 cup dry white wine or water
3/4 tsp. dried Italian seasoning.

Preheat oven to 350 degrees. Rinse chicken breasts, pat dry and set aside. In a 2-quart glass baking dish or casserole, combine water and rice. Discard seasoning packet that came with rice. Stir in remaining ingredients and arrange chicken on top. Cover dish and bake about 1 hour or until chicken and rice are tender.

Nutrition Facts: (per serving)
Calories: 292
Protein: 32 g
Carbohydrates: 30 g
Cholesterol: 66 mg
Sodium: 115 mg
Total Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g

Source: American Heart Association - Quick & Easy Cookbook pg.179

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