I've made baked chicken and rice for many years; it's one of those comfort dishes and with a few vegetables thrown in can be a complete meal-in-one. This past year I began making a few changes to lower the amount of fat and salt and make this delicious dish healthier. For example, I switched from white rice to brown rice and began using the 98% fat free cream of mushroom soup.
Using an 8"x11" inch dish, layer the following ingredients:
1 cup uncooked brown rice
2 cups frozen mixed vegetables
1 can (10 1/2 oz) 98% fat free cream of mushroom soup mixed with 1 can (14 1/2 oz) low sodium 100% fat free chicken broth (I also mix my seasoning in the soup & broth, typically a generous shake of Tony Chachere's Creole Seasoning.)
4 boneless, skinless chicken breasts (I sprinkle a light layer of seasoning over the chicken. I use Tony Chachere's Creole Seasoning, but you can use your favorite chicken seasoning or a little salt & pepper.)
Cover with tin foil and bake in a 350 degree (F) oven for about 1 3/4 hours. I usually check this about half way through to be sure there is still some liquid in the dish. If it seems dry and the rice has not cooked completely, I'll simply pour more broth or water in the pan. If it seems extra soupy and the rice is cooked, I simply lift one edge of the foil so some of the remaining liquid can steam off during the remaining cooking time.
This dish makes a complete meal with the chicken (protein), rice (starch), and vegetables. I typically serve it this way, but have at times added a side salad and dessert to turn it into a "company" dinner.
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http://beglorious.blogspot.com/ - Individual Salsa Meatloaves
http://melissagross.blogspot.com/ - Baked Chicken & Rice with Vegetables
http://gingerslifeofspice.blogspot.com/ - Mexican Lasagna
http://holadayshappyhearts.blogspot.com/ - Sausage & Black Bean Soup
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