Baked Chicken with Lemon Herb Rice and Carrots

Name: Baked Chicken with Lemon Herb Rice and Carrots
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 9 servings
Cuisine: American
Ingredients: 2.5 pound boneless, skinless chicken breast (boneless, skinless); 3 cup white rice; 2 pound carrots (peeled, sliced); 3 tablespoon olive oil; 1.25 teaspoon dried parsley; 1.25 teaspoon dried oregano; 0.75 teaspoon salt; 0.25 teaspoon black pepper (freshly ground); 1 lemon; 4.5 cup chicken broth (low sodium, if preferred)

Tender, succulent chicken breast baked with mild herbs and a hint of lemon, served alongside fluffy white rice and soft, steamed carrots. A classic, comforting meal designed to be easy on the digestive system.

Prep: 20 min
Cook: 35 min
Total: 55 min
Servings: 9
Cuisine: American
Difficulty: Easy
Cost: $2.69/serving

Dietary

Low-Residue
Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Low-Sugar
High-Protein

Ingredients

2.5 pound boneless, skinless chicken breast (boneless, skinless)
3 cup white rice
2 pound carrots (peeled, sliced)
3 tablespoon olive oil
1.25 teaspoon dried parsley
1.25 teaspoon dried oregano
0.75 teaspoon salt
0.25 teaspoon black pepper (freshly ground)
1 lemon
4.5 cup chicken broth (low sodium, if preferred)

Instructions

Preheat oven to 375°F. Prepare a large baking dish.
Pat the boneless, skinless chicken breast dry with paper towels. In a small bowl, whisk together 2 tablespoons of olive oil, 1 teaspoon of dried parsley, 1 teaspoon of dried oregano, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. Rub this mixture evenly over both sides of the chicken breasts. Place chicken in the prepared baking dish.
Bake the chicken for 25-30 minutes, or until the internal temperature reaches 165°F and the chicken is thoroughly cooked and tender. Tent with foil and let rest for 5 minutes before slicing.
While the chicken bakes, combine 3 cups of white rice, 4 1/2 cups of chicken broth, and 1/4 teaspoon of salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes, or until all liquid is absorbed and rice is tender. Fluff with a fork and stir in the juice from 1/2 lemon.
While the chicken and rice cook, peel and slice the 2 pounds of carrots into 1/4-inch rounds. Place in a steamer basket over boiling water and steam for 10-15 minutes, or until very tender. In a separate bowl, toss the steamed carrots with 1 tablespoon of olive oil, 1/4 teaspoon of dried parsley, 1/4 teaspoon of dried oregano, and 1/4 teaspoon of salt.
Slice the cooked chicken breasts and serve with the lemon herb rice and seasoned carrots. Allow leftovers to cool completely before storing in airtight containers in the refrigerator for up to 3 days.

Notes

For best reheating, gently warm individual portions of chicken and rice in the microwave or a skillet until heated through. The carrots can be reheated with the main components or served at room temperature.

Nutrition (per serving)

Calories: 516
Protein: 44.1 g
Carbohydrates: 60 g
Fat: 6.1 g
Fiber: 3.2 g
Sodium: 689 mg
Saturated Fat: 0.9 g
Cholesterol: 111 mg