Chicken with Gingered Brown Rice

  • Prep Time 10 min
  • Total Time 1 hr 10 min
  • Servings 4

Ingredients

Ingredients

1
cup uncooked long-grain brown rice
2 3/4
cups water
2
tablespoons orange juice
1
small onion, finely chopped (1/4 cup)
3
tablespoons finely chopped crystallized ginger
2
tablespoons chopped fresh parsley or 2 teaspoons parsley flakes
3/4
teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves
4
boneless skinless chicken breasts (about 1 1/4 lb)
3
tablespoons orange marmalade
1
tablespoon canola oil

Directions

Directions

  • 1 Cook brown rice in water as directed on package, drain if necessary.
  • 2 Heat oven to 350°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. In 2-quart saucepan, heat 1 tablespoon of the orange juice to boiling over medium heat. Cook onion in orange juice 1 to 2 minutes, stirring frequently, until crisp-tender. Stir in cooked rice, ginger, parsley, thyme and remaining 1 tablespoon orange juice.
  • 3 Spoon rice mixture into baking dish. Place chicken breasts on rice mixture. In small bowl, mix marmalade and oil; brush over chicken.
  • 4 Cover baking dish with foil; bake 25 minutes. Remove cover; bake 10 to 15 minutes longer or until juice of chicken is clear when center of thickest part is cut (170°F).

Notes










Tips

Expert Tips

The orange juice, marmalade, ginger and herbs add a wonderful flavor to this tasty chicken and long-grain rice dish.

Whole Grain Serving: 1 1/2

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
440
Calories from Fat
80
% Daily Value
Total Fat
9g
14%
Saturated Fat
2g
9%
Trans Fat
0g
0%
Cholesterol
85mg
29%
Sodium
95mg
4%
Total Carbohydrate
53g
18%
Dietary Fiber
6g
22%
Sugars
9g
9%
Protein
35g
35%
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
6%
6%
Calcium
4%
4%
Iron
10%
10%
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.