Saturday, May 21, 2011
Baked Chicken and Rice with Autumn Vegetables
Baked Chicken and Rice with Autumn Vegetables
Just 1 serving of this chicken and rice with vegetables gives you all the vitamin A and half of the vitamin C you need for the day. The secret ingredients? Butternut squash and red bell peppers!
Prep Time:20 min |
Start to Finish:50 min |
makes:5 servings |
| 1 | package (about 6 ounces) chicken-flavored rice mix with 1/3 less salt or 1 package (6.9 ounces) chicken-flavored rice and vermicelli mix |
| 2 | cups 1-inch pieces butternut squash |
| 1 | medium zucchini, cut lengthwise in half, then crosswise into 3/4-inch slices |
| 1 | medium red bell pepper, cut into 1-inch pieces (1 cup) |
| 4 | boneless, skinless chicken breast halves (about 1 1/4 pounds) |
| 2 | cups water |
| 1/2 | cup fat-free garlic-and-herb spreadable cheese |
| 1. | Heat oven to 425°. Mix rice, contents of seasoning packet, squash, zucchini and bell pepper in ungreased rectangular pan, 13x 9x 2 inches. |
| 2. | Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet about 5 minutes, turning once, until brown. Remove chicken from skillet. |
| 3. | Add water to skillet; heat to boiling. Pour boiling water over rice mixture; stir to mix. Stir in cheese. Place chicken on rice mixture. |
| 4. | Cover and bake about 30 minutes or until liquid is absorbed and juice of chicken is no longer pink when centers of thickest pieces are cut. |
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