Baked Chicken and Rice

0612chicken-rice
Photo by John Kernick
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  • Serves 4
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    Nutritional Information

    Per Serving

    • Calories 140 calories
    • Fat 1 g
    • Sat Fat 0 g
    • Cholesterol 0 mg
    • Sodium 763 mg
    • Protein 4 g
    • Carbohydrate 28 g
    • Sugar 4 g
    • Fiber 2 g

Heat oven to 400° F. In a large bowl, combine the rice, tomatoes and their juices, broth, orange juice, parsley, onion, garlic, cumin, 3/4 teaspoon of the salt, 1/4 teaspoon of the black pepper, and the red pepper (if using). Transfer to a 9-by-13-inch baking dish. Rinse the chicken and pat dry. Season with the remaining salt and pepper. Nestle the chicken pieces among the rice mixture.Cover the dish tightly with foil. Bake until the chicken is cooked through, about 35 minutes. Remove from oven. Let stand for 5 minutes. Spoon the rice and chicken into individual bowls. Sprinkle with additional parsley.

Ingredients

  1. Check 1 cup long-grain rice
  2. Check 1 14.5-ounce can diced tomatoes, undrained
  3. Check 1 cup low-sodium chicken broth
  4. Check 1/2 cup fresh orange juice
  5. Check 1 cup fresh flat-leaf parsley leaves, roughly chopped, plus more for garnishing
  6. Check 1 medium yellow onion, thinly sliced
  7. Check 1 clove garlic, thinly sliced
  8. Check 1/2 teaspoon ground cumin
  9. Check 1 1/4 teaspoons kosher salt
  10. Check 1/2 teaspoon black pepper
  11. Check 1/4 teaspoon red pepper flakes (optional)
  12. Check 4 boneless, skinless chicken breasts, cut in half

Directions

  1. Heat oven to 400° F. 
  2. In a large bowl, combine the rice, tomatoes and their juices, broth, orange juice, parsley, onion, garlic, cumin, 3/4 teaspoon of the salt, 1/4 teaspoon of the black pepper, and the red pepper (if using). Transfer to a 9-by-13-inch baking dish. Rinse the chicken and pat dry. Season with the remaining salt and pepper. Nestle the chicken pieces among the rice mixture.
  3. Cover the dish tightly with foil. Bake until the chicken is cooked through, about 35 minutes. Remove from oven. Let stand for 5 minutes. Spoon the rice and chicken into individual bowls. Sprinkle with additional parsley.