Hearty Chicken and Veggie Rice Bake Recipe

Meta Description: Whip up this easy and nutritious Chicken and Veggie Rice Bake for a comforting family dinner. It’s packed with protein, vegetables, and wholesome grains, making it a perfect one-dish meal!

Keywords: Chicken Rice Bake, Healthy Chicken Dinner, Easy Oven Recipes, Vegetable Rice Casserole

Introduction: This Chicken and Veggie Rice Bake is a delightful all-in-one meal that combines tender chicken, a variety of vegetables, and brown rice, all baked to perfection. It’s an ideal recipe for busy weeknights, providing a balanced meal that’s both satisfying and nutritious.

Ingredients:

• 500 grams of chicken breast, diced
• 1 cup of brown rice, uncooked
• 2 ½ cups of low-sodium chicken broth
• 1 medium zucchini, diced
• 1 red bell pepper, diced
• 1 medium onion, chopped
• 2 carrots, diced
• 2 cloves of garlic, minced
• 1 teaspoon of dried thyme
• 1 teaspoon of dried basil
• Salt and pepper to taste
• 1 tablespoon of olive oil
• Optional: ½ cup of grated Parmesan cheese

Instructions:

1. Preheat Oven: Preheat your oven to 375°F (190°C).
2. Prepare Ingredients: In a large bowl, mix the uncooked brown rice with chicken broth, diced vegetables, minced garlic, thyme, basil, salt, and pepper.
3. Brown the Chicken: In a skillet, heat olive oil over medium-high heat. Add the diced chicken and sauté until lightly browned. Mix the browned chicken into the rice and vegetable mixture.
4. Assemble the Bake: Transfer the mixture to a large baking dish. Cover with foil.
5. Bake: Place the dish in the oven and bake for about 45 minutes. Remove the foil, sprinkle with Parmesan cheese if using, and bake for an additional 15 minutes or until the rice is fully cooked and the top is golden.
6. Serve: Let it cool slightly before serving. Enjoy your warm and hearty Chicken and Veggie Rice Bake!

Conclusion: This Chicken and Veggie Rice Bake is not only filling but also packed with nutrients, making it a wholesome choice for a family meal. It’s simple, delicious, and guaranteed to be a hit at your dinner table!

Nutritional Breakdown: Per serving (assuming 6 servings):

• Calories: 350 kcal
• Protein: 28 grams
• Fat: 8 grams
• Carbohydrates: 42 grams
• Fiber: 4 grams
• Sugar: 3 grams
• Sodium: 200 mg (varies based on the broth and added salt)

Health Benefits:

1. Rich in Protein: Chicken provides high-quality protein which is crucial for muscle repair and growth.
2. High in Fiber: Brown rice and vegetables add fiber which helps in digestion and may aid in controlling blood sugar levels.
3. Loaded with Vitamins and Minerals: Vegetables like carrots and bell peppers are rich in vitamins A and C, which are important for immune function and skin health.
4. Heart Health: Using olive oil and low-sodium broth makes this dish heart-friendly by reducing saturated fat and sodium intake.
5. Energy Boosting: This meal is a great source of complex carbohydrates from brown rice, providing sustained energy throughout the day.

FAQs:

• Can I use white rice instead of brown rice? Yes, but adjust cooking times as white rice cooks faster.
• Is this recipe freezer friendly? Absolutely, just cool it down, portion it, and freeze. Reheat in the oven or microwave when ready to eat.

Enjoy crafting this delicious and nutritious dish for a wholesome addition to your meal rotation!