Healthy Rice Recipe
Ingredients:
1/2 cup orange juice, divided
1 small onion, finely chopped
2 cups cooked brown rice
3 tablespoons fresh ginger, grated
2 teaspoons dried parsley
1/4 teaspoon dried thyme
4 (4-ounce) boneless, skinless chicken breasts
1/4 teaspoon cinnamon
Heat oven to 350 degrees. Heat 1 tablespoon orange juice in small saucepan over medium heat. Add onion and cook in orange juice until soft, stirring frequently. Add rice, ginger, parsley and thyme and mix well. Spray a square baking dish (8x8x2 inches) with nonstick cooking spray. Spoon rice mixture into baking dish. Place chicken breasts over rice mixture. Pour remaining orange juice over rice mixture, sprinkle with cinnamon, cover and bake 30 minutes. Remove cover and bake another 15-20 minutes or until chicken is no longer pink in the center. Makes 4 Servings
Serving Size: 1 chicken breast and 6 ounces rice
Nutrition per serving: Calories: 263, Total fat: 2g, Saturated fat: 1g, Cholesterol: 66mg, Sodium: 77mg, Carbohydrate: 29g, Protein: 29g, Fiber: 2g
Exchanges: Starch/Bread: 1-1/2, Lean Meat: 3-1/2, Vegetable: 1/2
See also:
Chicken, Rice and Fruit Salad Whole Grain Healthy Recipe
Pineapple Salsa Chicken and Brown Rice Recipe