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Baked Chicken and Rice with Autumn Vegetables

baked chicken and rice with autumn vegetables
Baked Chicken and Rice with Autumn Vegetables
  • Prep 20 min
  • Total 50 min
  • Servings 5

This chicken and rice with vegetables gives you lots of vitamin A and vitamin C. The secret ingredients? Butternut squash and red bell peppers!

Ingredients

  • 1 pkg (about 6 ounces/170 g) chicken-flavoured rice mix (reduced salt if available) or 1 pkg chicken-flavoured rice and vermicelli mix
  • 2 cups (500 mL) 1-inch/2.5 cm pieces butternut squash
  • 1 medium zucchini, cut lengthwise in half, then crosswise into 3/4-inch/2 cm slices
  • 1 medium red bell pepper, cut into 1-inch/2.5 cm pieces (1 cup/250 mL)
  • 4 boneless, skinless chicken breast halves (about 1 1/4 lb/625 g)
  • 2 cups (500 mL) water
  • 1/2 cup (125 mL) fat-free garlic-and-herb spreadable cheese

Steps

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  • 1
    Heat oven to 425ºF. 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 centres of thickest pieces are cut.
 

Nutrition Facts

Serving Size: 5 Servings
Calories
370
% Daily Value
Total Fat
8g
Saturated Fat
3 1/2g
Trans Fat
0g
Cholesterol
85mg
Sodium
580mg
Total Carbs
40g
Dietary Fiber
3g
Sugars
5g
Protein
33g
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.

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