Name: Chicken and broccoli rice bake
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: 5 oz boneless skinless chicken breast, cut into 1-inch pieces; 1/4 cup long-grain white rice; 3 tbsp shredded part-skim mozzarella cheese; 3.5 oz broccoli florets, chopped small; 1 tsp olive oil; 2/3 cup reduced-sodium chicken broth; 1/4 tsp garlic powder; 1/4 tsp salt; 1/2 tsp black pepper; 1 tbsp water

Nutrition

Per serving

434 calories

Protein: 44g; 40% of calories
Carbs: 38g; 34% of calories
Fat: 12g; 25% of calories

Instructions

Prep 15 min · Cook 30 min

Preheat the oven to 375°F. Heat the olive oil in an 8-inch ovenproof skillet over medium-high heat. Add the chicken pieces and sear until browned on all sides, about 4 minutes. Season with the salt, black pepper, and garlic powder.
Add the rice, broccoli, and chicken broth to the skillet. Bring the liquid to a boil, then cover the skillet with a tight-fitting lid or foil. Reduce the heat to low and simmer for 15 minutes. Check at 10 minutes and add a splash of water if the pan looks dry.
Remove the lid and sprinkle the mozzarella over the top. Place the skillet in the oven and bake uncovered until the cheese is melted and lightly spotted, about 5 to 8 minutes. The rice should be tender and no liquid should pool when the rice is pushed aside. Done when chicken is 165°F and rice is tender.

Nutrition

Ingredients

Instructions

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