Baked Chicken & Rice Casserole
When it comes to comfort food, nothing beats the simplicity and heartiness of a baked chicken and rice casserole. This dish combines tender chicken breasts with a flavorful medley of brown rice and aromatic red onion, all enveloped in a warm embrace of organic chicken broth. It’s a delightful meal that is not only easy to prepare but also perfect for family dinners or meal prep.Preparation takes merely 10 minutes, making it an ideal choice for those busy weeknights. What truly elevates this dish is the technique. For maximum flavor, start by sautéing the red onion and toasting the brown rice in the skillet. Browning the chicken also adds a depth of flavor that transforms this casserole into a savory, aromatic experience. The deglazing step, which involves using the chicken broth to scrape up the flavorful brown bits at the bottom of the skillet, further enriches the entire dish.This baked chicken and rice casserole serves four people and is a balanced meal packed with protein and complex carbohydrates. The use of long-grain brown rice not only contributes to a more satisfying texture but also adds fiber, making this dish more nutritious.
Ingredients
- 2 tablespoons extra virgin olive oil divided
- 4 chicken breasts boneless, skinless
- ½ medium red onion diced
- 1 cup long-grain brown rice rinsed and drained
- 3 cups chicken broth preferably organic
Optional:
- Sea salt and black pepper to taste
Instructions
- Preheat oven to 350°F and grease a 9x13-inch baking dish with 1 tablespoon olive oil. Set aside.
- Heat the remaining olive oil in a large frying pan over medium heat. Add chicken breasts and season with salt and black pepper, if desired. Cook until golden brown, approximately 3-4 minutes per side.
- Add onion and rice to the prepared baking dish. Season with salt and black pepper, if desired, and stir to combine. Pour the chicken broth over the rice and arrange the seared breasts on top of the rice mixture.
- Tightly cover with aluminum foil and bake for 40 minutes. Uncover and bake for another 15-20 minutes or until the rice is cooked through.
- Remove from oven and cool for 5 minutes before fluffing the rice with a fork. Serve immediately and enjoy!
Disclaimer
Some parts of recipe maybe AI-generated.
Notes
For maximum flavor, sauté the red onion and toast the brown rice in the skillet first. When finished browning the chicken, deglaze the pan with some of the chicken broth to scrape up any brown bits left on the bottom of skillet. When finished, transfer the liquid from the skillet to the casserole dish with the rest of the chicken broth.
Nutrition
Calories: 390kcal (20%)Carbohydrates: 13g (4%)Protein: 51g (102%)Fat: 14g (22%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.03gCholesterol: 148mg (49%)Sodium: 919mg (40%)Potassium: 909mg (26%)Fiber: 1g (4%)Sugar: 2g (2%)Vitamin A: 72IU (1%)Vitamin C: 4mg (5%)Calcium: 26mg (3%)Iron: 1mg (6%)
Disclaimer
Nutritional information for this recipe is an approximation and is not to be construed as medical advice.
