Baked Chicken and Rice

Several chicken fillets in a roasting dish
Per Ranung / Getty Images
  • 45 mins
  • Prep: 10 mins,
  • Cook: 35 mins
  • Yield: 4 servings
Ratings (17)

This low-fat baked chicken and rice dish have become a staple in our house. It's quick and easy to prepare, and the whole family will eat it.

What You'll Need

  • 4 5-6 ounce boneless, skinless chicken breasts
  • 1 cup long grain rice, uncooked
  • 1 1/2 cups fat-free, low-sodium chicken broth
  • 1 14.5 ounces can dice tomatoes, undrained
  • 1/2 medium onion, chopped (about 3/4 cup)
  • 1 garlic clove, minced
  • 1 tsp dried oregano
  • 3 cups fresh baby spinach, chopped (1/2 a six-ounce bag)

How to Make It

  1. Preheat oven to 400 degrees.
  2. Place chicken breasts in a single layer in a baking dish that can accommodate the chicken in one layer.
  3. Combine uncooked rice, chicken broth, tomatoes, onion, garlic and oregano in a medium bowl.
  4. Stir in chopped spinach.
  5. Spoon mixture over chicken.
  6. Cover tightly with foil and bake for 35-40-minutes, until chicken is cooked through (165 degrees F) and rice is tender.

Per Serving: Calories 372, Calories from Fat 23, Total Fat 2.5g (sat 0.6g), Cholesterol 82mg, Sodium 266mg, Carbohydrate 48.3g, Fiber 3.8g, Protein 38.9g