Baked Chicken and Rice

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

Ingredients

  1. Check 1cup long-grain rice
  2. Check 114.5-ounce can diced tomatoes, undrained
  3. Check 1cup low-sodium chicken broth
  4. Check 1/2cup fresh orange juice
  5. Check 1cup 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 1/2teaspoon ground cumin
  9. Check 1 1/4teaspoons kosher salt
  10. Check 1/2teaspoon black pepper
  11. Check 1/4teaspoon 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.